M26 EXERCISES

Here are 10 strength exercises that you can do at home, targeting various muscle groups:

● Bodyweight Squats:
○ Stand with feet shoulder-width apart.
○ Lower your body by bending your knees and hips.
○ Keep your back straight, and push through your heels to return to the starting
position.

● Push-Ups:
○ Start in a plank position with hands slightly wider than shoulder-width apart.
○ Lower your body by bending your elbows.
○ Push back up to the starting position.

● Lunges:
○ Step forward with one leg, lowering your hips until both knees are bent at a
90-degree angle.
○ Push off the front foot to return to the starting position.
○ Repeat on the other leg.

● Plank:
○ Start in a plank position with your arms straight.
○ Hold your body in a straight line from head to heels.
○ Engage your core muscles.

● Glute Bridges:
○ Lie on your back with knees bent and feet flat on the floor.
○ Lift your hips towards the ceiling, squeezing your glutes at the top.
○ Lower back down and repeat.

● Tricep Dips:
○ Sit on the edge of a sturdy chair or bench.
○ Place your hands beside your hips, fingers pointing forward.
○ Lift your body off the chair and lower it by bending your elbows.

● Superman Exercise:
○ Lie face down with arms extended in front.
○ Lift your arms, chest, and legs off the ground simultaneously.
○ Hold for a moment and lower back down.

● Burpees:
○ Start in a standing position, then squat down and place your hands on the floor.
○ Jump your feet back into a plank position.
○ Jump your feet back towards your hands and explode up into a jump.

● Renegade Rows:
○ Start in a plank position with a dumbbell in each hand.
○ Row one dumbbell up to your hip while balancing on the other arm.
○ Alternate sides.

● Wall Sits:
○ Stand with your back against a wall.
○ Lower your body until your thighs are parallel to the ground.
○ Hold this position, engaging your quadriceps.

Remember to warm up before starting your strength workout and cool down afterward. Adjust
the number of repetitions and sets based on your fitness level.