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Monkey Bars

This is a great and fun workout for the upper body. Exercising on the monkey bars builds and tone muscles on the arms whilst gripping the bars develops hand strength.

Drinking too much alcohol can lead the body to unhealthy levels. It is best to limit drinks to two a day for men.

Barbell Step Ups

Stand in front of a plyo box or any elevated platform with a barbell over your shoulders behind the neck. Place right foot on the box, lift self up and place left foot on the box as well. Return to starting position, repeat movement for 10 counts before switching sides.

Single-Leg Glute Bridge

Lie on the floor with hands on the side and one knee bent while the other leg is raised. Push through the heel to lift the hips off the floor and return to starting position slowly. Repeat for 15 to 20 counts then switch legs.

Flat Bench Fly Press

Lie on a flat exercise bench with two dumbbells held at arm’s length over the chest. Slowly lower the dumbbells to the side until elbows are positioned at a 90-degree angle. Reverse movement and that counts as one repetition.

Benefits of Squats

Aside from the fact that squats increase body strength, it also increases flexibility especially on the hips. Squats tone your legs, abs and butt as well as giving you a better posture.

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Tate Press with Dumbbells

Lie on your back on a bench with dumbbells on each hand. Elbows should be pointing out and bent so the dumbbells are on your chest. Straighten arms to extend it up and then slowly bring it back to your chest.

Ab Wheel Workout Benefits

The Ab Wheel is a simple yet effective exercise. It strengthens not just the core but other muscles as well such as the hips, obliques and arms. This workout also increases your balance and coordination but reduces back pain caused by exercising.

IT Band Roll

Lie on your side with a foam roller placed between the hips and knee. Put weight on the bottom leg while the top leg is crossed in front. Roll foam from hips to legs then repeat on the opposite side.

Dive-Bomber Push Ups

Start with all fours on the floor with high hips forming an inverted triangle position. Keeping your legs straight, dive with your chest brushing slightly the ground then push back against the ground. Reverse movement to return to starting position.

Diamond Push Ups

Start with a pushup position but with hands closer together wherein your thumbs and index fingers touches forming a diamond shape. Slowly lower your body keeping the diamond figure with fingers in. This form is great for the triceps area.

Suspension Trainer Triceps Extension

Grab a suspension trainer, lengthen straps and bring handles in front of you. Step back then lean forwards with a straight body then extend arms. Return to starting position by bending your elbows until your hands are beside your temples.

Drop Lunge

Stand with feet together and arms on the side or holding dumbbells. Step your right leg behind your left leg and drop into a squat. This exercise will strengthen your glutes and hamstrings.

Archer Pull Ups

Grab a pull bar with overhand grip that is wider than shoulder-width. Pull self up to the left with your right arm on top of the bar and extended straight horizontally. Lower self down then repeat motion on the opposite hand.

Archer Push Up

Start on a push up position with one arm fully extended on the side. Lower body then push back up keeping one arm firmly extended. Do five to ten repetitions before switching to other arm.

Dumbbell Floor Press

Lie on your back on the ground or mat with dumbbells on each hand. Raise dumbbells overhead by extending arms then lower down letting your elbows touch the ground. Hold position for a few seconds before pressing up again.

Overhead Triceps Extension

Sit on a bench and hold dumbbell with both hands. Raise the dumbbell over your head and lower it down on the top of your back then fully extend arms to raise the dumbbell again. Make 15 to 20 repetitions.

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