This is an intermediate level full body workout that targets all of the major muscle groups and requires a bench and your own bodyweight as the resistance.
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The bench push-up is a beginner upper body exercise. This is an excellent compound exercise that targets the chest shoulders and arms.
The tricep dip is an excellent exercise that works the triceps using your own body weight in a very simple way.
The leg raise exercise must be done with proper form and tempo to ensure that the correct muscles are being used. Those muscles include the top of the buttocks and lower back.
The intermediate deadbug is a challenging core level that targets the upper and lower abs.
The single leg glute bridge is a lower body exercise that targets the glutes and hamstrings.
Side knee drops are a beginner level core exercise.
The chest raise is a beginner exercise that helps strengthen the muscles in the buttocks, lower back and erector spinae with a very low risk of injury.
This is a challenging core exercise that targets the obliques and glutes.
The ab crunch is a beginner level core exercise that targets the abs.