Home Workout - Power Squat & Push (Week 1/4)

Bodyweight Squat builds your lower-body muscles that specifically activate muscles like the hamstrings, quadriceps, glutes, and calf muscles. Doing squats can help you prepare for other strength-training exercises like deadlifts.

Kneeling Pushup is very effective at strengthening and toning the chest, triceps, and shoulder muscles.

A posterior-chain and upper-back exercise performed face down, lifting the arms outward in a fly motion to strengthen the rear delts, traps, and scapular stabilizers.

A posterior-chain exercise performed on the floor to lift the hips using bodyweight, targeting the glutes and hamstrings while improving hip strength, stability, and activation.

General Plank is a classic exercise that strengthens your body from head to toe. In particular, the plank helps strengthen your core muscles, including your abdominals and lower back.

Superman From floor is an effective exercise that targets your lower back muscles, glutes, hamstrings, and abs. It also strengthens and improves the stabilization of your lumbar and hip extensors.