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Pistols, also known as one-legged squats, are a challenging lower-body exercise that targets the legs, particularly the glutes, quads, and hamstrings. To perform a pistol, start by standing on one foot with the other foot held off the ground in front of you. Slowly lower your body down by bending the knee of the standing …
The strict toes-to-bar is a challenging core exercise that targets the abdominal muscles, particularly the lower abs. To perform the strict toes-to-bar, start by hanging from a pull-up bar with your arms extended and your feet off the ground. Engage your core and lift your legs up towards the bar, keeping your legs straight and …
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The GHD oblique crunch is an abdominal exercise that targets the oblique muscles. To perform the GHD oblique crunch, start by lying face down on a GHD (glute-ham developer) machine with your feet securely locked in place. Cross your arms over your chest or place your hands behind your head, then slowly lift your upper …
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The push-up to pike is a compound exercise that targets the chest, shoulders, triceps, and core. To perform the push-up to pike, start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together. Lower your body down towards the ground by bending your elbows, then push back up to …
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The push-up to side plank is a compound exercise that targets the chest, shoulders, triceps, and core. To perform the push-up to side plank, start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together. Lower your body down towards the ground by bending your elbows, then push back …
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Shrimp squats, also known as one-legged squats, are a unilateral exercise that target the legs, particularly the quads and glutes. To perform a shrimp squat, start by standing on one foot with your other foot lifted off the ground and held behind you. Slowly lower your body down by bending the knee of the standing …
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Seated box jumps are a plyometric exercise that targets the legs, particularly the glutes, quads, and hamstrings. To perform seated box jumps, start by sitting on a box or bench with your feet flat on the ground and your knees bent at a 90-degree angle. Explosively push off the ground with both feet and jump …
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The resistance band pull apart is an upper-body exercise that targets the muscles in the back, shoulders, and arms. To perform the resistance band pull apart, start by standing with your feet shoulder-width apart and hold a resistance band with both hands, palms facing down. Raise your arms to shoulder height and keep them straight. …
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Renegade rows are a compound exercise that targets the upper body, particularly the back, shoulders, and arms, as well as the core. To perform renegade rows, start in a plank position with your hands holding a pair of dumbbells, one in each hand, and your feet shoulder-width apart. Keep your core engaged and your body …
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Inverted rows, also known as bodyweight rows or horizontal rows, are an upper-body exercise that targets the back, biceps, and shoulders. To perform inverted rows, start by lying on your back underneath a sturdy horizontal bar, such as a Smith machine or a pull-up bar set at a low height. Grasp the bar with an …
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Knee raises, also known as knee-ups or knee tucks, are a core exercise that targets the abs and hip flexors. To perform knee raises, start by hanging from a pull-up bar or other stable object with your arms extended and your legs hanging straight down. Lift your knees up towards your chest by bending your …
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Wall walks are a full-body exercise that targets the shoulders, chest, arms, and core. To perform a wall walk, start in a plank position with your feet against a wall and your hands shoulder-width apart. Walk your feet up the wall while walking your hands back towards the wall until your body is in an …
Dumbbell goblet squats are a lower-body exercise that targets the quads, hamstrings, and glutes, as well as the core. To perform a dumbbell goblet squat, hold a dumbbell vertically by one end with both hands, with your feet shoulder-width apart. Keeping your back straight and chest up, lower your body down into a squat position …
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Dumbbell step-ups are a unilateral exercise that targets the legs, particularly the quads, hamstrings, and glutes. To perform dumbbell step-ups, start by standing in front of a box or bench with a dumbbell in each hand, held at your sides. Step up onto the box with one foot and push up through the heel to …
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Dumbbell lunges are a unilateral exercise that targets the legs, particularly the glutes, quads, and hamstrings. To perform dumbbell lunges, start by standing with your feet shoulder-width apart and a dumbbell in each hand, held at your sides. Take a step forward with one foot and lower your body down until both knees are bent …
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The clapping push-up is a plyometric exercise that involves explosively pushing the body up from the ground with enough force to allow the hands to clap before landing back in the starting position. The exercise primarily targets the chest, shoulders, and triceps, but also engages the core and lower body.To perform the clapping push-up, start …
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The tuck jump is a plyometric exercise that targets the legs, particularly the quads, glutes, and calves. To perform a tuck jump, start by standing with your feet shoulder-width apart. Then, explosively jump up while bringing your knees up towards your chest and tucking them in towards your body. Land back on the ground and …
Jumping lunges are a plyometric exercise that targets the legs, particularly the glutes, quads, and hamstrings. To perform jumping lunges, start by standing with your feet shoulder-width apart and step one foot forward into a lunge position. Then, explosively jump up and switch the position of your feet in mid-air, landing with the opposite foot …
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The power push-up is a variation of the traditional push-up that involves explosively pushing the body up from the ground with enough force to lift the hands off the ground. The exercise primarily targets the chest, shoulders, and triceps, but also engages the core and lower body.To perform the power push-up, start in a plank …
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The hand release push-up is a variation of the traditional push-up that requires the hands to be lifted off the ground at the bottom of the movement. The exercise primarily targets the chest, shoulders, and triceps, but also engages the core and lower body.To perform the hand release push-up, start in a plank position with …
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The dumbbell swing is a full-body exercise that involves swinging a dumbbell between the legs and up to shoulder level using a hip hinge motion. The exercise primarily targets the hips, glutes, and hamstrings, but also engages the shoulders, back, and core.To perform the dumbbell swing, start by standing with your feet shoulder-width apart and …
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