Push up

Group: Chest and triceps

6-10 repetitions

2 sets

Hand plank

Group: Abdominals and psoas

20-60 seconds

3 sets

Hand side plank

Group: External oblique and serratus anterior

20-60 seconds

2 sets

Supermans

Group: Lower back

12-15 repetitions

3 sets

Bench dips

Group: Triceps

6-10 repetitions

2 sets

Inverted row

Group: Finger extensors, biceps, Traps and lats

8-12 repetitions

3 sets

Ring curl

Group: Biceps

10-12 repetitions

2 sets