The wall balls exercise has benefits for cardiovascular muscles because everything in the body moves as you do this exercise—your arms, hips, thighs and knees. This exercise is fairly easy; all you need is a wall and a medicine ball.
The quadriceps, calves, gluteal muscles, hamstrings, lower back muscles, abdominal muscles, biceps and triceps are the primary targets of the wall balls exercise.
The walking lunge exercise is most effective for those looking to achieve well-toned buttocks and flexible hip flexors for better muscle contraction. It is also beneficial in promoting core strength and increasing mobility, endurance and stability.
The muscles that the walking lunge targets are the hamstrings (the muscles at the back of the thigh), the calves (the muscles on the back of your lower leg), the quadriceps (the core muscles in front of the thigh) and the gluteal muscles (the muscles that cover up the whole buttocks).
The tire flip is one of the most sought-after exercises by bodybuilders because it effectively builds up muscle mass and increases endurance as you work with the tire. This routine requires more energy exertion and power than most other exercises on our list.
The muscles in your abdomen, legs, back and shoulders will all be targeted during the tire flip. Your biceps and triceps are also affected. When you squat down and reach for the bottom of the tires, you are stretching your shoulder muscles, back muscles, biceps and triceps.
The thruster exercise is a combination of weight-training, front squats and the overhead press. These moves combined build core strength and power from head to toe. This exercise can be done with heavier weights and lower repetitions or with lighter weights and higher repetitions.
The thruster workout primarily targets the hamstrings (the muscles at the back of the thigh), quadriceps (the core muscles in front of the thigh), glutes (muscles that cover the whole buttocks) and erector spinae (the muscles in the lower back).
The superman or superwoman exercise is an excellent workout for those looking to improve lower back strength, posture and function. It is also effective in refining your core to make it more stable and balanced.
The muscles that the superman exercise targets are your glutes, hamstrings and lower back muscles. When performing this exercise, form a big “U” with your back. You will be able to feel the hamstrings and glutes tighten up.
The sumo deadlift high pull is an explosive exercise that requires much power for proper execution, especially in the posterior chain area. This workout begins with a deadlift but with a twist—using a narrow and a wide posture.
The sumo deadlift high pull primarily targets the abdominal muscles, hamstrings, gluteal muscles and shoulder blades. Muscles in the hips and back are also affected. This powerful workout builds muscle mass, strength and endurance in the affected muscles.
The standing side crunch, commonly known as the standing oblique crunch, is an exercise designed to strengthen and tone the abs, improve balance and burn calories.
The standing side crunch mainly targets your oblique muscles, or the side muscles on your abdomen, your rectus abdominis, an abdominal muscle that brings your chest to your thighs, and your iliopsoas, which aids in rotating your spine.
The traditional squat is easy to perform. It does not require any equipment, which means you can execute the squat anytime, anywhere even in a little amount of space. It is designed to build up core strength and endurance in your calves, hips and lower back—targeting many muscles in the lower body.
The squat exercise primarily targets your quadriceps (the core muscles in front of the thigh), hamstrings (the muscles at the back of the thigh), hip muscles, gluteal muscles (the major muscles that cover up the whole buttocks), lower back muscles and abdominal muscles.