Arms/Shoulders:
- Curls
- Military press
- French curls
- Lean-over French curls
- Rowing
- Push-ups
Legs:
- Heel raises
- Squats
- Romanian Deadlift (hamstrings)
- Kettlebell swings
Other/core:
- Shoulder shrugs
- Planks
- Sit-ups
- Shoulder lifts
- Leg raises
- Knee crunches
Other for the weight room:
- Chest-Supported Dumbbell Row (lying face down on a slightly inclined bench)
At-Home Ab Workout for Entire Core Superman plank; Hollow Body Rock; Dead Bug.
Do Speed work
Do hills/stairs