Top 100 Sequence of Exercises for upper body, middle body, and lower body

100 exercise names, the number of sets, and repetitions and how to do it for the target muscles' upper body

Here's a list of 100 exercises targeting the upper body, along with the recommended number of sets and repetitions:

Push-ups: 3 sets of 10-15 repetitions

Target Muscles: Chest, Shoulders, Triceps

How to do it: Start in a high plank position with hands slightly wider than shoulder-width apart. Lower your body until your chest nearly touches the floor, then push back up to the starting position.

Dumbbell bench press: 3 sets of 8-12 repetitions

Target Muscles: Chest, Shoulders, Triceps

How to do it: Lie on a flat bench holding dumbbells above your chest. Lower the dumbbells until your elbows are at 90 degrees, then press them back up.

Incline dumbbell press: 3 sets of 8-12 repetitions

Target Muscles: Upper Chest, Shoulders, Triceps

How to do it: Adjust a bench to a 45-degree angle and lie on it, holding dumbbells above your chest. Lower the dumbbells to shoulder level, then press them back up.

Dumbbell shoulder press: 3 sets of 10-12 repetitions

Target Muscles: Shoulders, Triceps

How to do it: Hold dumbbells at shoulder level with palms facing forward. Press the dumbbells overhead until your arms are fully extended, then lower them back to shoulder level.

Arnold press: 3 sets of 10-12 repetitions

Target Muscles: Shoulders, Triceps

How to do it: Hold dumbbells in front of your shoulders with palms facing your body. Press the dumbbells overhead while rotating your palms to face forward. Reverse the movement to return to the starting position.

Bent-over rows: 3 sets of 8-12 repetitions

Target Muscles: Back, Biceps

How to do it: Bend your knees slightly and hinge forward at the hips while holding a barbell or dumbbells. Pull the weight toward your chest, squeezing your shoulder blades together, then lower it back down.

Pull-ups: 3 sets of 8-12 repetitions

Target Muscles: Back, Biceps

How to do it: Hang from a pull-up bar with your palms facing away and hands shoulder-width apart. Pull your body up until your chin clears the bar, then lower yourself back down.

Lat pulldowns: 3 sets of 10-12 repetitions

Target Muscles: Back, Biceps

How to do it: Sit at a lat pulldown machine and grip the bar with hands wider than shoulder-width apart. Pull the bar down towards your chest, then slowly release it back up.

Dumbbell curls: 3 sets of 10-12 repetitions

Target Muscles: Biceps

How to do it: Stand with dumbbells at your sides, palms facing forward. Curl the weights up towards your shoulders while keeping your elbows stationary, then lower them back down.

Hammer curls: 3 sets of 10-12 repetitions

Target Muscles: Biceps, Forearms

How to do it: Stand with dumbbells at your sides, palms facing your body. Curl the weights up towards your shoulders while keeping your palms facing in, then lower them back down.

Here are more exercises targeting the upper body:

Tricep dips: 3 sets of 10-15 repetitions

Target Muscles: Triceps

How to do it: Position your hands shoulder-width apart on a stable surface behind you. Extend your legs out in front and lower your body by bending your elbows until your upper arms are parallel to the floor, then push back up.

Tricep pushdowns: 3 sets of 10-12 repetitions

Target Muscles: Triceps

How to do it: Stand facing a cable machine with a straight bar attached to the high pulley. Grab the bar with an overhand grip, palms facing down. Extend your arms downward while keeping your elbows close to your sides, then return to the starting position.

Skull crushers: 3 sets of 8-12 repetitions

Target Muscles: Triceps

How to do it: Lie on a bench with a barbell or dumbbells held directly over your chest. Lower the weight towards your forehead by bending your elbows, then extend your arms back up.

Lateral raises: 3 sets of 10-12 repetitions

Target Muscles: Shoulders

How to do it: Stand with dumbbells at your sides, palms facing your body. Raise your arms out to the sides until they are parallel to the floor, then lower them back down.

Bent-over lateral raises: 3 sets of 10-12 repetitions

Target Muscles: Shoulders

How to do it: Bend forward at the hips with a slight bend in your knees while holding dumbbells. Lift your arms out to the sides, keeping a slight bend in your elbows, then lower them back down.

Upright rows: 3 sets of 10-12 repetitions

Target Muscles: Shoulders, Upper Back

How to do it: Hold a barbell or dumbbell in front of your thighs with an overhand grip. Pull the weight up towards your chin, leading with your elbows, then lower it back down.

Chest flyes: 3 sets of 10-12 repetitions

Target Muscles: Chest, Shoulders

How to do it: Lie on a flat bench with dumbbells held directly above your chest, palms facing each other. Lower the weights out to the sides in a wide arc until your arms are parallel to the floor, then bring them back up.

Cable crossovers: 3 sets of 10-12 repetitions

Target Muscles: Chest

How to do it: Stand in the middle of two cable machines with the handles set high. Step forward and cross your arms in front of your body, then bring them back out to the sides.

Renegade rows: 3 sets of 8-10 repetitions

Target Muscles: Back, Core

How to do it: Start in a push-up position with dumbbells in your hands. Row one dumbbell up towards your side, keeping your core engaged and hips stable, then lower it back down. Alternate sides.

Plank variations: Hold for 30-60 seconds, 3 sets,

target Muscles: Core, Shoulders

How to do it: Start in a push-up position and lower down onto your forearms. Maintain a straight line from your head to your heels, engaging your core and shoulder muscles.

Continue the list with the following exercises: hand shoulder-width apart. Lower the bar to the upper chest, then push it back up.

Barbell overhead press: 3 sets of 8-10 repetitions

Target Muscles: Shoulders, Triceps

How to do it: Stand with your feet shoulder-width apart, holding a barbell at shoulder level. Press the bar overhead until your arms are fully extended, then lower it back to the starting position.

Barbell bent-over rows: 3 sets of 8-12 repetitions

Target Muscles: Back, Biceps

How to do it: Bend your knees slightly and hinge forward at the hips, holding a barbell with an overhand grip. Pull the bar towards your abdomen, squeezing your shoulder blades together, then lower it back down.

Barbell curls: 3 sets of 8-12 repetitions

Target Muscles: Biceps

How to do it: Stand with your feet shoulder-width apart, holding a barbell with an underhand grip. Curl the barbell towards your shoulders, keeping your elbows close to your sides, then lower it back down.

Dumbbell pullovers: 3 sets of 10-12 repetitions

Target Muscles: Back, Chest

How to do it: Lie on a bench with a dumbbell held with both hands above your chest. Lower the dumbbell behind your head while keeping your arms slightly bent, then bring it back up to the starting position.

Dumbbell lateral raises: 3 sets of 10-12 repetitions

Target Muscles: Shoulders

How to do it: Stand with dumbbells at your sides, palms facing your body. Raise your arms out to the sides until they are parallel to the floor, then lower them back down.

Dumbbell hammer curls: 3 sets of 10-12 repetitions

Target Muscles: Biceps, Forearms

How to do it: Stand with dumbbells at your sides, palms facing your body. Curl the dumbbells towards your shoulders while keeping your palms facing in, then lower them back down.

Cable chest flies: 3 sets of 10-12 repetitions

Target Muscles: Chest, Shoulders

How to do it: Stand in the middle of a cable machine with the handles set at chest height. Step forward with one leg, then bring your arms forward and together in a hugging motion, squeezing your chest muscles. Return to the starting position.

Cable rows: 3 sets of 8-12 repetitions

Target Muscles: Back, Biceps

How to do it: Attach a straight bar or handles to a cable machine. Sit with your knees slightly bent and feet on the footrests, then pull the bar towards your abdomen, squeezing your shoulder blades together.

Here are more upper-body exercises to add to your routine:

Seated cable rows: 3 sets of 8-12 repetitions

Target Muscles: Back, Biceps

How to do it: Sit on a cable row machine with your knees slightly bent. Grasp the handles with your palms facing each other. Keep your back straight and pull the handles towards your abdomen, squeezing your shoulder blades together. Return to the starting position.

Close-grip bench press: 3 sets of 8-12 repetitions

Target Muscles: Triceps, Chest

How to do it: Lie on a flat bench and hold a barbell with a shoulder-width grip. Lower the barbell to your lower chest, then press it back up while keeping your elbows close to your body.

Decline push-ups: 3 sets of 10-15 repetitions

Target Muscles: Lower Chest, Shoulders, Triceps

How to do it: Place your feet on an elevated surface, such as a bench, and assume a push-up position. Lower your chest towards the ground, then push back up.

Reverse flyes: 3 sets of 10-12 repetitions

Target Muscles: Shoulders, Upper Back

How to do it: Stand with a dumbbell in each hand, palms facing your body. Bend forward at the hips, keeping your back straight. Lift the dumbbells out to the sides, squeezing your shoulder blades together, then lower them back down.

Seated Arnold press: 3 sets of 10-12 repetitions

Target Muscles: Shoulders, Triceps

How to do it: Sit on a bench with a dumbbell in each hand, palms facing your body.

Start with your arms bent and palms facing your body, then press the dumbbells overhead while rotating your palms to face forward. Reverse the movement to return to the starting position.

Standing cable crossovers: 3 sets of 10-12 repetitions

Target Muscles: Chest, Shoulders

How to do it: Stand in the middle of a cable machine with the handles set at shoulder height. Step forward with one leg, then bring your arms forward and across your body in a hugging motion, squeezing your chest muscles. Return to the starting position.

Concentration curls: 3 sets of 10-12 repetitions

Target Muscles: Biceps

How to do it: Sit on a bench, hold a dumbbell in one hand, and rest your elbow on the inside of your thigh. Curl the dumbbell up towards your shoulder while keeping your upper arm stationary, then lower it back down.

Reverse grip barbell rows: 3 sets of 8-12 repetitions

Target Muscles: Back, Biceps

How to do it: Hold a barbell with an underhand grip, hands slightly narrower than shoulder-width apart. Bend your knees slightly and hinge forward at the hips. Pull the barbell towards your lower abdomen, squeezing your shoulder blades together, then lower it back down.

Standing dumbbell tricep extensions: 3 sets of 10-12 repetitions

Target Muscles: Triceps

How to do it: Stand with your feet shoulder-width apart, hold a dumbbell with both hands behind your head. Extend your arms overhead, keeping your elbows close to your head, then lower the weight back down.

Bent-over dumbbell lateral raises: 3 sets of 10-12 repetitions

Target Muscles: Shoulders, Upper Back

Here are more upper body exercises to add to your routine:

Barbell upright rows: 3 sets of 8-12 repetitions

Target Muscles: Shoulders, Upper Back

How to do it: Stand with your feet shoulder-width apart, holding a barbell with an overhand grip. Pull the barbell up towards your chin, leading with your elbows, then lower it back down.

Dumbbell front raises: 3 sets of 10-12 repetitions

Target Muscles: Shoulders

How to do it: Stand with dumbbells at your sides, palms facing your thighs. Lift the dumbbells directly in front of you until they are at shoulder height, then lower them back down.

Incline dumbbell curls: 3 sets of 10-12 repetitions

Target Muscles: Biceps

How to do it: Set an adjustable bench to a 45-degree incline. Sit on the bench with a dumbbell in each hand, palms facing forward. Curl the dumbbells towards your shoulders, keeping your elbows stationary, then lower them back down.

Cable rope pushdowns: 3 sets of 10-12 repetitions

Target Muscles: Triceps

How to do it: Attach a rope handle to a high pulley on a cable machine. Stand facing the machine and grab the ends of the rope with your palms facing each other. Extend your arms downward, keeping your elbows close to your sides, then return to the starting position.

Single-arm dumbbell rows: 3 sets of 8-12 repetitions per arm

Target Muscles: Back, Biceps

How to do it: Place one knee and hand on a bench, holding a dumbbell in the other hand with your arm fully extended. Pull the dumbbell up towards your hip, squeezing your shoulder blade, then lower it back down. Repeat on the other side.

Push-up variations: 3 sets of 10-15 repetitions

Target Muscles: Chest, Shoulders, Triceps

How to do it: Perform push-ups with variations such as wide grip push-ups, diamond push-ups, staggered push-ups, or decline push-ups to challenge different areas of your upper body.

Dumbbell pullover with bridge: 3 sets of 10-12 repetitionsTarget Muscles: Back, Chest, Glutes, Hamstrings

How to do it: Lie on your back with your knees bent and feet flat on the ground. Hold a dumbbell with both hands overhead. Lower the dumbbell behind your head while keeping your arms slightly bent. Lift the dumbbell back up while simultaneously raising your hips off the ground to form a bridge position.

Medicine ball slams: 3 sets of 10-15 repetitions

Target Muscles: Shoulders, Core

How to do it: Stand with your feet shoulder-width apart, holding a medicine ball with both hands. Lift the ball overhead, then forcefully slam it into the ground while squatting down. Catch the ball on the rebound and repeat the movement.

Dip variations: 3 sets of 10-15 repetitions

Target Muscles: Chest, Shoulders, Triceps

How to do it: Perform dips on parallel bars or using a dip station, focusing on maintaining proper form and controlled movements. You can also use dip assist machines or resistance bands for assistance if needed.

Russian twists: 3 sets of 10-15 repetitions per side

target Muscles: Core, Obliques

Here are more upper-body exercises to add to your routine:

Arnold dumbbell press: 3 sets of 8-12 repetitionsTarget Muscles: Shoulders, Triceps

How to do it: Sit on a bench with a dumbbell in each hand, palms facing your body. Start with your arms bent and palms facing your body, then press the dumbbells overhead while rotating your palms to face forward. Reverse the movement to return to the starting position.

Seated tricep extensions: 3 sets of 8-12 repetitions

Target Muscles: Triceps

How to do it: Sit on a bench with a dumbbell held with both hands behind your head. Extend your arms overhead, keeping your elbows close to your head, then lower the weight back down.

Dumbbell renegade rows: 3 sets of 8-10 repetitions per armTarget Muscles: Back, Core

How to do it: Start in a push-up position with dumbbells in your hands. Row one dumbbell up towards your side, keeping your core engaged and hips stable, then lower it back down. Alternate sides.

Push press: 3 sets of 8-10 repetitionsTarget Muscles: Shoulders, Triceps

How to do it: Start with a barbell resting on your shoulders, hands slightly wider than shoulder-width apart. Dip down by bending your knees, then explosively extend your legs and press the barbell overhead. Lower the barbell back to the starting position.

Incline dumbbell bench press: 3 sets of 8-12 repetitionsTarget Muscles: Upper Chest, Shoulders, Triceps

How to do it: Set an adjustable bench to a 30-45 degree incline. Lie on the bench, holding a dumbbell in each hand above your chest. Lower the dumbbells to the upper chest, then press them back up.

Standing barbell curls: 3 sets of 8-12 repetitionsTarget Muscles: Biceps

How to do it: Stand with your feet shoulder-width apart, holding a barbell with an underhand grip, arms fully extended. Curl the barbell towards your shoulders, keeping your elbows close to your sides, then lower it back down.

Bent-over barbell rows: 3 sets of 8-12 repetitionsTarget Muscles: Back, Biceps

How to do it: Stand with your feet hip-width apart, knees slightly bent, and grip a barbell with an overhand grip. Bend forward at the hips while maintaining a flat back. Pull the barbell towards your abdomen, squeezing your shoulder blades together, then lower it back down.

Cable hammer curls: 3 sets of 10-12 repetitionsTarget Muscles: Biceps, Forearms

How to do it: Stand facing a cable machine with a straight bar attachment. Hold the bar with an underhand grip, palms facing each other. Curl the bar towards your shoulders, keeping your elbows close to your sides, then lower it back down.

Face pulls: 3 sets of 10-12 repetitionsTarget Muscles: Shoulders, Upper Back

How to do it: Attach a rope handle to a cable machine at face level. Stand with your feet shoulder-width apart, holding the rope with an overhand grip. Retract your shoulder blades and pull the rope towards your face, then slowly return to the starting position.

Tricep kickbacks: 3 sets of 10-12 repetitions, Target Muscles: triceps Here are more upper body exercises to add to your routine:

Push-up with shoulder tap: 3 sets of 10-12 repetitionsTarget Muscles: Chest, Shoulders, Triceps, Core

How to do it: Assume a push-up position. Perform a push-up, then lift one hand off the ground and tap the opposite shoulder. Return your hand to the ground and repeat on the other side.

Barbell floor press: 3 sets of 8-12 repetitionsTarget Muscles: Chest, Triceps

How to do it: Lie on the floor with your knees bent, holding a barbell above your chest with arms fully extended. Lower the barbell until your upper arms touch the floor, then press it back up.

Renegade rows with push-up: 3 sets of 8-10 repetitions per armTarget Muscles: Back, Shoulders, Triceps, Core

How to do it: Start in a plank position with dumbbells in your hands. Perform a push-up, then row one dumbbell up towards your side. Lower the dumbbell back down and repeat on the other side.

Dumbbell hammer press: 3 sets of 10-12 repetitionsTarget Muscles: Chest, Shoulders, Triceps

How to do it: Lie on a bench with a dumbbell in each hand, palms facing each other. Start with the dumbbells at chest level, then press them directly overhead, keeping your palms facing each other. Lower the dumbbells back down to chest level.

Wide-grip lat pulldowns: 3 sets of 8-12 repetitionsTarget Muscles: Back, Biceps

How to do it: Sit at a lat pulldown machine with a wide grip on the bar. Lean back slightly and pull the bar down towards your upper chest, squeezing your shoulder blades together. Slowly return to the starting position.

Standing alternating dumbbell press: 3 sets of 10-12 repetitions per armTarget Muscles: Shoulders, Triceps

How to do it: Stand with a dumbbell in each hand at shoulder level, palms facing forward. Press one dumbbell overhead while keeping the other at shoulder level. Lower the raised dumbbell back to shoulder level and repeat on the other side.

Incline cable flyes: 3 sets of 10-12 repetitions

Target Muscles: Upper Chest, Shoulders

How to do it: Set an adjustable bench to a 30-45 degree incline. Stand in the middle of a cable machine with the handles at chest height. Step forward with one leg and bring your arms forward and out to the sides in a hugging motion, squeezing your chest muscles. Return to the starting position.

Dips with leg raise: 3 sets of 8-12 repetitions,

Target Muscles: Chest, Shoulders, Triceps, Core

How to do it: Perform dips on parallel bars or use a dip station. As you push yourself up, lift your legs together, bringing your knees toward your chest. Lower your legs as you descend into the dip.

Single-arm cable curls: 3 sets of 10-12 repetitions per arm,

Target Muscles: Biceps

How to do it: Stand facing a cable machine with a D-handle attachment. Grasp the handle with one hand and curl the cable towards your shoulder, keeping your upper arm stationary. Lower the handle back to the starting position and repeat on the other side.

Here are 100 exercises for the middle body, including the number of sets, repetitions, and instructions on how to perform them:

Plank: 3 sets, hold for 30-60 seconds

Target Muscles: Core (abdominals, obliques, lower back)

How to do it: Start in a push-up position, resting on your forearms. Keep your body straight from head to toe, engage your core muscles, and hold the position.

Russian Twists: 3 sets of 10-12 repetitions per side

Target Muscles: Core (obliques)

How to do it: Sit on the ground with your knees bent and feet lifted off the floor. Lean back slightly and twist your torso from side to side, touching the ground on each side with your hands.

Bicycle Crunches: 3 sets of 10-12 repetitions per side

Target Muscles: Core (abdominals, obliques)

How to do it: Lie on your back with your hands behind your head. Lift your legs off the ground and bring your left elbow to your right knee while straightening your left leg. Alternate sides in a pedaling motion.

Side Plank: 3 sets, hold for 30-60 seconds per side

Target Muscles: Core (obliques, transverse abdominis)

How to do it: Lie on your side with your forearm on the ground, elbow directly below your shoulder. Lift your hips off the ground, creating a straight line from head to feet. Hold the position on each side.

Dead Bug: 3 sets of 10-12 repetitions

Target Muscles: Core (abdominals, lower back)

How to do it: Lie on your back with your arms extended toward the ceiling and knees bent at a 90-degree angle. Lower one arm and the opposite leg toward the ground, keeping your lower back pressed into the floor. Return to the starting position and repeat with the other arm and leg.

Woodchoppers: 3 sets of 10-12 repetitions per side

Target Muscles: Core (obliques, transverse abdominis), Shoulders

How to do it: Stand with your feet shoulder-width apart, holding a dumbbell or medicine ball with both hands. Start with the weight at one side of your body at hip level. Twist your torso and raise the weight diagonally across your body, finishing above your opposite shoulder. Repeat on the other side.

Lying Leg Raises: 3 sets of 10-12 repetitions

Target Muscles: Core (lower abs)

How to do it: Lie on your back with your legs straight and hands by your sides or under your glutes for support. Lift your legs off the ground, keeping them straight, until they form a 90-degree angle with your torso. Lower them back down without touching the ground and repeat.

Reverse Crunches: 3 sets of 10-12 repetitions

Target Muscles: Core (lower abs)

How to do it: Lie on your back with your knees bent and feet lifted off the ground. Bring your knees towards your chest while lifting your hips off the ground. Slowly lower your hips back down and repeat.

Mountain Climbers: 3 sets of 10-12 repetitions per side

Target Muscles: Core (abdominals), Shoulders, Legs

How to do it: Start in a push-up position. Bring one knee towards your chest, then quickly switch legs, simulating a running motion

Here are more exercises for the middle body:

Flutter Kicks: 3 sets of 10-12 repetitions per legTarget Muscles: Core (lower abs)

How to do it: Lie on your back with your legs extended. Lift your legs off the ground slightly and kick them up and down in an alternating fashion, keeping them straight and engaging your lower abs.

Swiss Ball Crunches: 3 sets of 10-12 repetitionsTarget Muscles: Core (abdominals)

How to do it: Sit on a Swiss ball with your feet flat on the floor. Lean back until your lower back is supported by the ball. Cross your arms over your chest and perform a crunch by contracting your abs and lifting your upper body off the ball.

Standing Cable Woodchoppers: 3 sets of 10-12 repetitions per sideTarget Muscles: Core (obliques), Shoulders

How to do it: Stand beside a cable machine with the handle at the highest setting. Hold the handle with both hands and pull it diagonally across your body, rotating your torso and pivoting on your back foot. Repeat on the other side.

Russian Twist with Medicine Ball: 3 sets of 10-12 repetitions per sideTarget Muscles: Core (obliques)

How to do it: Sit on the ground with your knees bent and feet lifted off the floor. Hold a medicine ball or weight with both hands in front of your chest. Twist your torso from side to side, touching the ball to the ground on each side.

Cable Crunches: 3 sets of 10-12 repetitionsTarget Muscles: Core (abdominals)

How to do it: Attach a rope handle to a high pulley on a cable machine. Kneel down facing away from the machine, grab the rope with both hands, and position it behind your head. Crunch down by flexing your spine and contracting your abs, then slowly return to the starting position.

Swiss Ball Pike Rollouts: 3 sets of 8-10 repetitionsTarget Muscles: Core (abdominals, lower back)

How to do it: Start in a push-up position with your feet on a Swiss ball. Keeping your legs straight, roll the ball towards your chest by lifting your hips and bending at the waist. Roll back to the starting position.

Russian Twist with Resistance Band: 3 sets of 10-12 repetitions per sideTarget Muscles: Core (obliques)

How to do it: Sit on the ground with your legs extended and loop a resistance band around your feet. Hold the ends of the band with both hands and lean back slightly. Twist your torso from side to side, pulling the band with each twist.

Side Plank with Hip Dips: 3 sets of 8-10 repetitions per sideTarget Muscles: Core (obliques)

How to do it: Start in a side plank position, supporting your body on one forearm with your legs extended. Lower your hips towards the ground, then raise them back up to the starting position. Repeat on the other side.

Stability Ball Knee Tucks: 3 sets of 10-12 repetitionsTarget Muscles: Core (abdominals)

How to do it: Start in a plank position with your feet on a stability ball. Engage your core and bring your knees towards your chest, rolling the ball forward. Extend your legs back to the starting position.

Seated Russian Twist with Weight

Here are more exercises for the middle body:

Seated Russian Twist with Weight Plate: 3 sets of 10-12 repetitions per sideTarget Muscles: Core (obliques)

How to do it: Sit on the ground with your knees bent and feet lifted off the floor. Hold a weight plate or dumbbell with both hands in front of your chest. Twist your torso from side to side, touching the weight to the ground on each side.

Standing Side Crunches: 3 sets of 10-12 repetitions per side

Target Muscles: Core (obliques)

How to do it: Stand with your feet shoulder-width apart and your hands behind your head. Contract your obliques and bring one elbow down towards the corresponding knee while crunching to the side. Return to the starting position and repeat on the other side.Barbell Russian Twist: 3 sets of 10-12 repetitions per sideTarget Muscles: Core (obliques)

How to do it: Sit on the ground with your knees bent and feet lifted off the floor. Hold a barbell with both hands in front of your chest. Twist your torso from side to side, touching the barbell to the ground on each side.

Captain's Chair Leg Raises: 3 sets of 10-12 repetitions

Target Muscles: Core (lower abs)

How to do it: Stand on a captain's chair or use dip bars with your forearms resting on the pads. Keeping your back straight, lift your knees towards your chest by flexing your lower abs. Lower your legs back down and repeat.

Swiss Ball Plank with Knee Tucks: 3 sets of 10-12 repetitions

Target Muscles: Core (abdominals, lower back)

How to do it: Start in a plank position with your forearms on a Swiss ball and your body straight. Engage your core and bring your knees towards your chest, rolling the ball forward. Extend your legs back to the starting position.

Reverse Woodchoppers: 3 sets of 10-12 repetitions per side

Target Muscles: Core (obliques), Shoulders

How to do it: Stand with your feet shoulder-width apart, holding a dumbbell or medicine ball with both hands above your head. Twist your torso and bring the weight diagonally down across your body towards the opposite hip. Repeat on the other side.

Plank Jacks: 3 sets of 10-12 repetitions

Target Muscles: Core (abdominals), Legs

How to do it: Start in a plank position with your hands on the ground and your body straight. Jump your feet out wide and then back together, while maintaining proper plank form.

Swiss Ball Pike Holds: 3 sets, hold for 30-60 seconds

Target Muscles: Core (abdominals, lower back)

How to do it: Start in a push-up position with your feet on a Swiss ball. Engage your core and lift your hips, rolling the ball towards your chest. Hold the pike position for the desired time.

Standing Cable Twists: 3 sets of 10-12 repetitions per side

target Muscles: Core (obliques)

How to do it: Stand beside a cable machine with the handle at chest level. Hold the handle with both hands and rotate your torso away from the machine, keeping your hips stable. Return to the starting position and repeat on the other side.

Hanging Knee Raises:

Hang some bar and try to hang and then up your knee in the straight position.

Here are 100 exercises for the lower body, including the number of sets, repetitions, and instructions on how to perform them:

Squats: 3 sets of 10-12 repetitions

Target Muscles: Quadriceps, Hamstrings, Glutes

How to do it: Stand with your feet shoulder-width apart. Bend your knees and hips, lowering your body as if sitting back in a chair. Keep your chest up and core engaged. Push through your heels to return to the starting position.

Lunges: 3 sets of 10-12 repetitions per leg

Target Muscles: Quadriceps, Hamstrings, Glutes

How to do it: Stand with your feet hip-width apart. Take a big step forward with one leg and lower your body until your front knee is bent at a 90-degree angle. Push through your front heel to return to the starting position and repeat on the other leg.

Deadlifts: 3 sets of 8-10 repetitions

Target Muscles: Hamstrings, Glutes, Lower Back

How to do it: Stand with your feet hip-width apart and a barbell in front of you. Bend at the hips, keeping your back straight, and grip the bar with an overhand grip. Lift the bar by extending your hips and standing tall, then lower it back down with control.

Bulgarian Split Squats: 3 sets of 10-12 repetitions per leg

Target Muscles: Quadriceps, Hamstrings, Glutes

How to do it: Stand in a split stance with one foot forward and the other foot elevated behind you on a bench or step. Lower your body by bending your front knee until your back knee almost touches the ground. Push through your front heel to return to the starting position and repeat on the other leg.

Hip Thrusts: 3 sets of 10-12 repetitions

Target Muscles: Glutes, Hamstrings

How to do it: Sit on the ground with your upper back against a bench and a barbell across your hips. Plant your feet firmly on the ground and drive through your heels to lift your hips until your body forms a straight line from your knees to your shoulders. Lower your hips back down and repeat.

Step-Ups: 3 sets of 10-12 repetitions per leg

Target Muscles: Quadriceps, Glutes

How to do it: Stand in front of a step or bench. Step up with one foot, driving through your heel and straightening your leg. Bring your other foot up onto the step, then step back down with the same leg. Repeat on the other leg.

Glute Bridges: 3 sets of 10-12 repetitions

Target Muscles: Glutes, Hamstrings

How to do it: Lie on your back with your knees bent and feet flat on the ground. Drive through your heels to lift your hips off the ground until your body forms a straight line from your knees to your shoulders. Squeeze your glutes at the top, then lower your hips back down and repeat.

Calf Raises: 3 sets of 10-12 repetitions

Target Muscles: Calves

How to do it: Stand with the balls of your feet on the edge of a step or elevated surface. Rise up onto your toes, lifting your heels as high as possible. Pause at the top, then lower your heels back down below the step and repeat.

Here are more exercises for the lower body:

Goblet Squats: 3 sets of 10-12 repetitionsTarget Muscles: Quadriceps, Hamstrings, Glutes

How to do it: Hold a kettlebell or dumbbell at your chest, with your elbows tucked in. Stand with your feet shoulder-width apart and toes slightly turned out. Lower your body into a squat by bending your knees and pushing your hips back. Keep your chest up and core engaged. Push through your heels to return to the starting position.

Sumo Deadlifts: 3 sets of 8-10 repetitionsTarget Muscles: Hamstrings, Glutes, Quadriceps, Inner Thighs

How to do it: Stand with your feet wider than shoulder-width apart and toes turned out. Bend at the hips and grip the barbell with your hands inside your knees. Keep your back straight as you lift the barbell by extending your hips and standing tall. Lower it back down with control.

Bulgarian Split Squat Jumps: 3 sets of 10-12 repetitions per legTarget Muscles: Quadriceps, Hamstrings, Glutes

How to do it: Stand in a split stance with one foot forward and the other foot elevated behind you on a bench or step. Lower your body into a lunge position, then explosively jump up, switching the position of your legs mid-air. Land softly in the lunge position and repeat on the other leg.

Single-Leg Romanian Deadlifts: 3 sets of 10-12 repetitions per legTarget Muscles: Hamstrings, Glutes, Lower Back

How to do it: Stand on one leg with a slight bend in the knee. Hinge forward at the hips while keeping your back straight and extend your free leg straight behind you. Lower your torso until it is parallel to the ground, then return to the starting position. Repeat on the other leg.

Side Lunges: 3 sets of 10-12 repetitions per legTarget Muscles: Quadriceps, Hamstrings, Glutes, Inner Thighs

How to do it: Stand with your feet wider than shoulder-width apart. Shift your weight to one side and bend that knee, pushing your hips back. Keep the other leg straight. Return to the starting position and repeat on the other leg.

Pistol Squats: 3 sets of 8-10 repetitions per leg

Target Muscles: Quadriceps, Hamstrings, Glutes

How to do it: Stand on one leg with the other leg extended in front of you. Slowly lower your body by bending the knee of your supporting leg, keeping your chest up and your extended leg straight. Go as low as you can, then push through your heel to return to the starting position. Repeat on the other leg.

Box Jumps: 3 sets of 8-10 repetitions

Target Muscles: Quadriceps, Hamstrings, Glutes, Calves

How to do it: Stand in front of a sturdy box or platform. Bend your knees, then explosively jump onto the box, using your arms to gain momentum. Land softly with both feet on the box, then step or jump back down and repeat.

Bulgarian Split Squat with Rear Foot Elevated: 3 sets of 10-12 repetitions per leg

Target Muscles: Quadriceps, Hamstrings, Glutes

How to do it: Stand in a split stance with one foot forward and the other foot elevated behind you on a bench or step.