Pushups work your chest, shoulders, triceps, and core. However, lifting your feet increases resistance and upper body engagement. For feet-elevated pushups, position your feet on a bench or step and your hands on the ground shoulder-width apart. Next, lower your chest to the ground and push up straight. Three sets of 10–12 repetitions.
Lunges improve your legs, glutes, and core. The pendulum lunge also tests balance and coordination. Standing hip-width apart, take a big stride forward with your right foot to do this dynamic lunge variation. Next, "pendulum" your right foot back to drop into a reverse lunge. Left-side pendulum. Three 12-to-15-rep sets.
Lying facedown on an incline bench with weights, complete chest-supported rows. Squeeze your shoulder blades and lift weights to your armpits. Reduce the weights and repeat for 10–12 reps for three sets.
3. Chest-Supported Rows
The chest-supported row isolates upper and mid-back muscles while the inclined bench supports your torso. Nobbe says changing the movement from two-armed to one-arm and adjusting the bench angle targets different back muscular groups.
Glute bridges strengthen glutes and hamstrings. Additionally, heel elevation increases posterior chain tension and hip mobility. Heel-elevated glute bridges are done by lying on a bench or step with your heels up. Raise your hips to the ceiling and squeeze your glutes. Lower your hips again for three sets of 10–12 reps.
Carrying groceries or luggage is a utilitarian exercise. Nobbe says weighted carries test grip, core, and cardiovascular endurance. Weighted carries involve walking with a dumbbell or kettlebell in one hand for a defined distance or time. Switch hands and do three sets.