Start with a broad, straight posture. Push one knee out while sitting on one hip. Alternate sides. Five sets of eight reps per side.
Hold two dumbbells by your shoulders. Push the dumbbells squarely overhead with a tight core and clenched glutes. Biceps should be near ears at the height of the action.
Place your right hand and knee on a bench with your torso parallel to the ground. Row with a left-handed dumbbell. Five sets of eight reps per side.
Hold one dumbbell by your chest with your elbows beneath. Shoulder-width apart, toes out. Sit backward and widen your knees to begin.
Pushup with your hands shoulder-width apart. Don't slump your hips or lower back. Lower with your elbows close to your body. 10 minutes.
Start in a deadlift position with the kettlebell a few feet ahead. Hike the kettlebell back between your legs like a football center and explode your hips forward.
Start in a deadlift position with the kettlebell a few feet ahead. Hike the kettlebell back between your legs like a football center and explode your hips forward.
Hold a kettlebell overhead with your feet shoulder-width apart and toes pointed away. Lower your torso and bend your hips.
Lie on the ground with your right knee bent, right foot flat on the floor, right arm holding a weight above you, and left arm and leg at your side.
Stand far enough to create strap tension with the TRX handles. Squat down and push down on the straps to jump higher. Eight repetitions.
Hold TRX handles and face away from the anchor point. Pushup with your hands shoulder-width apart. Don't slump your hips or lower back.
Grab TRX straps from underneath. Pull yourself up with a plank by squeezing your shoulder blades. Eight repetitions.
Pushup with your shins on a TRX or stability ball. Keep your upper body steady and pull your knees to your chest. Eight repetitions.
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