Instructions:
1. Lie flat on a bench with a barbell in hand.
2. Lower the bar to your chest.
3. Push it back up to starting position.
4. Repeat 12-15 times.

Instructions:
1. Stand with feet shoulder-width apart, holding a barbell.
2. Bend over at the waist, keeping back straight.
3. Row the barbell up to your chest.
4. Lower and repeat 12-15 times.

Instructions:
1. Place a barbell across your shoulders.
2. Squat down, keeping your back straight.
3. Return to standing position.
4. Repeat 12-15 times.

Instructions:
1. Hold dumbbells at shoulder height.
2. Press them upwards until arms are fully extended.
3. Lower back to shoulders.
4. Repeat 12-15 times.

Instructions:
1. Stand with dumbbells in each hand.
2. Curl the weights up towards your shoulders.
3. Lower them back down.
4. Repeat 12-15 times.

Instructions:
1. Hold a dumbbell above your head with both hands.
2. Lower it behind your head.
3. Extend your arms back up.
4. Repeat 12-15 times.

Instructions:
1. Lie on your back with knees bent.
2. Curl your torso up towards your knees.
3. Lower back down.
4. Repeat 15-20 times.

Instructions:
1. Stand with feet shoulder-width apart.
2. Raise your heels off the ground.
3. Lower back down.
4. Repeat 15-20 times.

Instructions:
1. Stand with feet shoulder-width apart.
2. Lower into a squat, keeping weight in heels.
3. Squeeze glutes as you return to standing.
4. Repeat 15-20 times.

Instructions:
1. Lie face down with arms extended.
2. Lift chest and legs off the ground.
3. Hold for a few seconds and lower back.
4. Repeat 12-15 times.

Instructions:
1. Sit with a barbell in hand, forearms resting on thighs.
2. Curl the barbell up with your wrists.
3. Lower back down.
4. Repeat 15-20 times.

Instructions:
1. Stand with feet shoulder-width apart.
2. Bend forward at the hips, keeping legs straight.
3. Return to standing.
4. Repeat 12-15 times.

Instructions:
1. Sit in a leg extension machine.
2. Extend your legs outward.
3. Lower back down.
4. Repeat 12-15 times.

Instructions:
1. Lie on your back with a weight on your forehead.
2. Raise your head towards your chest.
3. Lower back down.
4. Repeat 12-15 times.

Instructions:
1. Hold dumbbells at your sides.
2. Shrug your shoulders up.
3. Lower them back down.
4. Repeat 15-20 times.

Instructions:
1. Sit on an adductor machine.
2. Squeeze legs together.
3. Release back to starting position.
4. Repeat 12-15 times.

Instructions:
1. Sit on an abductor machine.
2. Push legs outward.
3. Return to starting position.
4. Repeat 12-15 times.

Instructions:
1. Lie on your side with knees bent.
2. Curl your torso up towards your hips.
3. Lower back down.
4. Repeat 15-20 times per side.

Instructions:
1. Lie on your side with one leg extended.
2. Raise the top leg upwards.
3. Lower back down.
4. Repeat 15-20 times per side.

Instructions:
1. Stand with one foot on a bench.
2. Lift your other knee towards your chest.
3. Lower back down.
4. Repeat 15-20 times per side.

Instructions:
1. Hold a light dumbbell in one hand.
2. Rotate your arm outward, keeping elbow at 90 degrees.
3. Return to starting position.
4. Repeat 15-20 times per side.

Instructions:
1. Lie on an incline bench with dumbbells.
2. Press the weights up above your chest.
3. Lower them back down.
4. Repeat 12-15 times.

Instructions:
1. Lie on a decline bench with a barbell.
2. Lower the barbell to your lower chest.
3. Press it back up.
4. Repeat 12-15 times.

Instructions:
1. Hold dumbbells close together at chest level.
2. Press them upwards and inward.
3. Lower them back down.
4. Repeat 12-15 times.

Instructions:
1. Perform wide-grip push-ups.
2. Keep elbows flared out.
3. Lower yourself and push back up.
4. Repeat 15-20 times.

Instructions:
1. Perform deadlifts with a barbell.
2. Keep back straight and lift the barbell.
3. Lower back down.
4. Repeat 12-15 times.

Instructions:
1. Perform plank holds.
2. Keep body straight.
3. Hold for 1 minute.
4. Repeat 3 times.

Instructions:
1. Perform burpees: squat, kick back, push-up, return to standing, and jump.
2. Repeat 15-20 times.