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Pull Ups
Pull-ups are another exercise that consists of body weight while forming the back, shoulders, chest, and biceps. To do this, grasp the post with an extended handle with your hands spread across the shoulder width. Keep your body upright and stay calm until your chest is level with the pole. Down and repeat. You can also do it with a wide grip, a firm grip, and a reverse grip.

Deadlifts
Deadlift is a compound exercise that works on the back, legs, and buttocks. To do this, load your barbell with weights. Take a wide stance behind the bar, bend your knees, squat down and grab the bar with a shoulder-width handle. Keep your back straight and upright, lift the bar off the floor and stand up. Lower it to the ground and repeat. They can also be done with dumbbells.

Explosive Lunges
Lunges are a compound exercise that works on the back, quads, thighs, and calves. To do this, move forward and bend the knee before 90 degrees. Your back knee should be just above the ground. Get up and move with your other foot. Plant your foot and do the same. Go through the room to take a series of steps. If you want to make it more intense, hold the dumbbells while you jump.