With Dumbbells:

1. Shoulder Press – Strengthens the deltoids and triceps.

2. Bicep Curl – Targets the bicep muscles.

3. Bench Press – Develops the chest, triceps, and shoulders.

4. Dumbbell Squats – Adds resistance to strengthen legs and glutes.

5. Romanian Deadlift – Focuses on hamstrings and glutes.

6. Lunges – Works on balance and leg strength.

7. Renegade Row – Combines a plank and row to train the back and core.

With Swedish Ladder:

1. Assisted Pull-Ups – Uses the ladder for support to improve back strength.

2. Leg Raises – Works the abs while hanging from the top bar.

3. Incline or Decline Push-Ups – Adjust the position to target chest and shoulders.

4. Triceps Extensions on Bar – Focuses on strengthening the arms.

5. Spinal and Shoulder Stretches – Ideal for improving flexibility.

6. Knee Raises – Core and endurance exercise.

7. Incline Plank – Builds core strength and stability.

With Rowing Machine:

1. Steady Rowing – Enhances cardiovascular endurance and tones the whole body.

2. High-Intensity Intervals (HIIT Rowing) – Improves fat burning and stamina.

3. Leg-Focused Rowing – Emphasizes the push from the legs.

4. Arms-Only Rowing – Isolates the back and biceps.

5. Pause Rowing – Improves technique and control.

6. Short Sprint Rowing – Develops explosive power.

7. Progressive Resistance Workouts – Increase time or intensity for more challenge.

With Aerostatic Bike:

1. Steady-State Cycling – Maintain a constant pace for 20-60 minutes to improve cardiovascular endurance and burn calories.

2. High-Intensity Interval Training (HIIT) – Alternate short bursts of maximum effort (30-60 seconds) with light pedaling (60-90 seconds) to boost fat burning and stamina.

3. Hill Climb Simulation – Increase resistance to simulate climbing. Pedal at a moderate pace for 3-5 minutes, followed by 1-2 minutes of recovery, to strengthen legs and build endurance.

4. Short Sprints – Pedal at maximum intensity for 15-20 seconds, then recover with 40-60 seconds of light pedaling to develop speed and power.

5. Out-of-Saddle Cycling – Stand on the pedals to simulate uphill riding, activating glutes, quads, and core muscles. Maintain high resistance for 30-60 seconds.

6. Cadence Training – Maintain consistent pedaling speed (RPM) for 5 minutes, alternating between slow (50-60 RPM) and fast (90-100 RPM) rhythms to improve technique and rhythm.

7. Cool Down – Reduce intensity and pedal slowly for 5-10 minutes to gradually lower your heart rate and promote recovery.