I am a junior in high school and my first choice of school is a service academy. I am in good physical shape but I was looking for good workouts to strengthens muscles that are involved in the exercises.

The exercises are pull ups, push ups, sit ups, basketball throw, shuttle run, and mile run.

If anyone has workout that strengthens these muscle groups and is willing to post them that would be awesome.

I’m not always sure of all the muscles I’m working with a particular exercise, is there a website where I can enter my workout (either by typing in exercise/reps/weight or drop down menu etc) and have it come up with the muscle groups I’m actually working? Don’t need to know what to do to workout, just like to make sure I’m truly hitting everything I need to. Thanks in advance!