It is always important to work muscle groups in pairs. For example, if we work the biceps, we also want to make sure we work the triceps, two muscles that move in opposite directions. This pairing is called an antagonistic pair. This is why we often prescribe a push-movement and a pull-movement. While it isn't a requirement that you necessarily hit both sides of a pairing on the same day, it is important that a strength program targets both muscles in a balanced way. So, you might see someone at the gym doing a "chest day" workout one day, but hopefully that person has an equivalent "back day" later in the week.
See if you can match-up the muscles and their movements... you may have to google a muscle or two (or three!) if they aren't familiar.
It is good to re-visit some workouts to gauge your improvement. Here is the workout from back on April 21st. Modify the exercises to give you a good workout (ie feet on a chair for pushups, weight in a backpack for squats, deeper rows)
Complete a short dynamic warmup (5min) to get ready for the workout.
The classic four-pack of body weight exercises. Complete all of one exercise before moving on to the next. We will do four sets of each exercise with 2 min rest in between.
Squats-4 sets of 10-15
-Slowly squat down counting a full three seconds on the way down. Pause for 1 second at the bottom of the squat and then rise back to full stand taking 2 full seconds. (3-1-2 timing)
-Keep a strong neutral spine and make sure your knees are tracking to your toes
Push Ups-4 sets of as many reps as possible
-ideally your target is between 10-20
-modify to knees if necessary
-if crushing more than 20 in a set put your feet up on a couch or chair to increase the challenge
-if more of a challenge is necessary, do the 3-1-2 technique as in the squats
Rows
-4 sets of 10-15
-Use the bedsheet hack for a home row station Bedsheet in Doorframe rows
Hollow Holds-4 sets of as long as you can hold it :)
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