SILVER LEVEL EXERCISES

1.Pull Ups (Lying Position)
Body suspended with full elbow extension, chest touching the bar.

2.Jefferson Squat
Weight: 40 kg (women), 60 kg (men).
Barbell between legs, squat until the discs touch the ground.

3.Dips on Bench
Hands on the bench, elbows fully extended, lower to a 90° bend.

4.Non-Walking Lunges (With Dumbbells)
Weight: 10 kg (women), 15 kg (men).
Perform lunges with a 90° knee bend.

5.Sit Ups (Weight on Chest)
Weight: 10 kg plate.
Sit-up with a plate on your chest, returning to a perpendicular position.

      6. Snatches (With Kettlebell)
          Weight: 8 kg (women), 12 kg (men).
          Perform snatches with the kettlebell overhead