Running and sprinting are excellent cardiovascular exercises that can help strengthen your heart and lung function while increasing your speed and agility.
Squats are a foundational exercise for building lower-body strength and muscle mass. They target the quads, hamstrings, and glutes to help you achieve better balance and mobility.
Barbell thrusters combine a front squat with an overhead press, providing a full-body workout that targets multiple muscle groups simultaneously.
Ring dips are a stellar bodyweight exercise that targets the triceps, chest, shoulders, and core to help build some serious upper-body strength.
Deadlifts are a popular compound movement for a reason—they're one of the most effective exercises for building overall strength, particularly in your posterior chain (backside) muscles like the hamstrings, glutes, and lower back.
"Single-leg exercises like walking lunges are essential for developing the lower body and preventing muscle imbalances from one side to the other," states Mentus.
Pull-ups are a killer exercise for building upper-body strength since they target the back, shoulders, and arms.
Fan bike cycling is a high-intensity cardiovascular exercise that can help improve endurance, torch calories, and boost metabolism.