20 Different Exercises for your Chest, Back, and Legs for Beginners

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"It is easy to workout when you mix it up. These 60 workouts will help you have a more dynamic workout"


I remember when I first started to workout. I was 13 years old and my older brother was a junior in high school. He started taking me to the gym with him (I think because he didn’t want to be alone). But I remember following him around and doing whatever exercise he would do. 


I learned so much from my older brother and I will be forever grateful for his help in my early days. 


For those of you who do not have a role model to follow, here is a list of 20 different exercises that target your chest, back, and legs, in slightly different ways.


I did not add a list of workouts for your arms or core because most of these workouts cover both your arms and core anyway. 


These exercises are also useful if you want to learn a skill that is more advanced like for example, handstand. You can pick 3-5 of the back workouts to increase your strength and balance. 


Chest 

  1. Push ups with knees on the ground

  2. Push ups 

  3. Decline push-ups

  4. Incline push-ups

  5. 4 second push-ups

  6. Push-ups with one leg raised

  7. Diamond push-ups

  8. Close grip push-up 

  9. Wide grip push up

  10. Pseudo planche push-ups

  11. Dive bombers

  12. One arm push-ups

  13. One arm hop push-ups 

  14. Clap push-ups

  15. Band bench press

  16. Planche bench press

  17. Wide flies

  18. Triceps extension

  19. Triceps extension forward

  20. Burpees


Back 

  1. Towel pull ups on the floor

  2. Around the world on floor

  3. Superman

  4. Pike press

  5. Bent rows band

  6. Underarm bent rows

  7. Deadlifts

  8. Straight leg deadlifts

  9. Back flies

  10. Shrugs

  11. Band assisted pull up

  12. Pull up

  13. Chin up

  14. 4 second pull up

  15. Butterfly hold

  16. Towel assisted pull up

  17. Pull up lean towards one side

  18. Corncobs

  19. Handstand hold

  20. One arm pull ups/chin ups


Legs

  1. Squats

  2. Lunges

  3. Side lunges

  4. Wall squat

  5. Sitting squats

  6. Squat sit bounce

  7. Squat with side kick

  8. Wall chair

  9. One legged wall chair

  10. Calf raises

  11. Shin lifts

  12. Toe walks

  13. Deadlifts

  14. Single leg deadlifts 

  15. Jump lunges

  16. Side to side

  17. Foot jumps in cross

  18. 4 second squats 

  19. One legged lung

  20. Pistol squat


Build off these basics and I know you will be able to reach your goals. 






 

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