Kettlebell Upright Row

Setup - Stand with your feet shoulder width apart, and hold a kettlebell with both hands - Keep your chest lifted, shoulders back, and core engaged Movement - Begin by pulling the kettlebell upwards towards your chin, keeping the kettlebell close to your body. As you pull, lead with your elbows - Continue lifting until your elbows reach shoulder height or slightly above, at which point the kettlebell should be near your chin or chest area - Slowly lower the kettlebell back down to the starting position

Banded Standing Kickbacks

Setup - Place a resistance band around your ankles or thighs - Stand tall with your feet hip-width apart, with the resistance band tight - Engage your core and maintain a slight bend in your knees to protect your lower back. If the band is around your ankles, stand with your feet about hip-width apart to create some tension in the band - Keep your posture upright, shoulders back, and focus on engaging the glutes Movement - Begin by shifting your weight onto one leg (the support leg), keeping that knee slightly bent - Lift your other leg straight behind you, keeping your leg straight as you extend it backward - Slowly bring the leg back down to the starting position, resisting the pull of the band on the way down

Bent Leg V-Sit Hold

Setup - Sit on the floor with your knees bent and feet flat on the ground. Place your hands lightly behind you for support Movement - Raise your feet off the floor so your shins are parallel to the ground - Extend your arms forward and maintain the hold

Dead Bugs

Setup - Lie on your back with your knees bent at 90 degrees and feet lifted off the floor. Hold a dumbbell with both hands directly above your chest, arms fully extended Movement - Slowly lower your left leg toward the floor while keeping the dumbbell stable overhead - Bring your left leg back to the starting position and then alternative and replicate the movement with your right leg

Crunches

Setup - Lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head or cross them over your chest Movement - Exhale as you lift your head, shoulders, and upper back off the ground. Keep your chin slightly tucked - Inhale as you slowly lower back down without letting your shoulders fully rest on the floor

Scissor Kicks

Setup - Lie on your back with your legs extended and hands placed under your lower back or by your sides for support - Press your lower back into the floor and lift both legs a few inches off the ground Movement - Begin to move your feet in a scissor motion, one over the other and alternate

Single Leg In and Outs

Setup - Sit on the floor with your hands behind you for support, fingers pointing slightly outward. Extend both legs in front of you Movement - Lean back slightly, keeping your chest up and spine neutral - Lift one leg off the ground and bring it toward your chest, then extend it back out without touching the floor

Barbell Reverse Lunge

Setup - Begin by setting the barbell on a squat rack at about shoulder height - Step under the barbell, placing it on your upper traps and grip the barbell with both hands slightly wider than shoulder width apart - Step tall with your chest up, shoulder back and feet hip width apart Movement - Take a step back with your right foot, bending your right knee until both knees are at a 90 degree angle. The left knee should be directly above your ankle, and your right knee hover just above the ground - Push off the right foot, straightening the right leg to return to the starting position, bringing your right leg forward - Stand tall at the top of the movement with your knees fully extended. Keep your chest up and continue to engage your core - Alternating legs, repeat the movement with your left leg

Side to Side Plank Rocks

Setup - Start in a forearm plank position—elbows under shoulders, legs extended, core tight, and body in a straight line Movement - Shift your weight gently to the left, rocking your hips slightly in that direction - Immediately shift your weight to the right, keeping the movement smooth and controlled - Continue rocking side to side in a steady rhythm, keeping your hips low and core braced

Cable Pushdown

Setup - Set a cable machine with a straight bar attachment at the highest setting - Stand facing the machine, feet shoulder-width apart, with a slight bend in your knees - Grab the bar with an overhand grip and step back slightly to create tension Movement With straight arms (soft bend in the elbows), pull the cable down in a wide arc toward your hips - Focus on engaging your lats and keeping your arms locked as you control the movement - Pause at the bottom, then slowly return to the starting position with control

Machine Shoulder Press

Set Up - Grasp the handles with your palms facing forward (or slightly inward, depending on the machine design) with your elbows at a 90 degree angle Movement - Engage your core and sit upright with your chest open - Push upwards by extending your arms, fully straightening them overhead without locking your elbows - Slowly lower back down to starting position, remaining control

Single Arm Machine Row

Setup - Sit at a rowing machine with a neutral spine and feet firmly planted - Adjust the seat and chest pad so that your working arm can fully extend without losing contact with the pad - Grab the handle with one hand, keeping your shoulder relaxed and core engaged Movement - Pull the handle toward your side by driving your elbow back, keeping it close to your body - Squeeze your shoulder blade at the peak of the movement - Slowly extend your arm back to the start, maintaining control and keeping tension in your back

Seated Cable Wide Grip Row

Setup - Sit on seated cable row machine firmly placing your feet flat on the foot platform - Grab the wide grip attachment, ensuring your palms are facing forward and hands are wider than shoulder width Movement - Pull the bar directly to your chest, keeping your elbows flared out to your sides - Squeeze your shoulder blades together at the top of the movement - Slowly extend your arms back to the starting position

Up and Down Plank

Setup - Begin in a low plank position, also known as a forearm plank. To do this place your forearms on the ground with elbows directly beneath your shoulders - Keep your body in a straight line from your head to heels - Engage your core, glutes, and thighs to maintain a stable position - Your forearms should be parallel to each other, and your hands can be clasped together or placed flat on the floor Movement - Begin the movement by pressing your right hand into the ground and pushing up into the high plank. Your palm should press firmly into the floor, and your elbow should fully extend as you come up - Once the right arm is straight, follow by pressing the left hand into the ground and straightening the left arm to complete the transition to the high plank - Now you’re in a full push up position, with your arms extended and your hands directly under your shoulders - To return to the starting position, begin by lowering your right forearm back to the ground, bringing your elbow back beneath your shoulder - Once the right forearm is down, follow by lowering the left forearm to complete the transition back to the low plank position. Continue alternating arms

Banded Fire Hydrants

Setup - Place a resistance band around your thighs, or above your knees - Begin on all fours with your wrists directly under your shoulders and knees directly under your hips. Keep your back neutral and engage your core for stability Movement - Keeping your knee bent at about a 90 degree angle, lift one leg out to the side. Focus on keeping your pelvis stable - Raise your leg to about hip height. Engage your glutes at the top - Slowly lower your leg back down to the starting position, resisting the bands tension on the way down

Ab Finisher

Ab Finisher (15 second rest between sets)

Standing Bicycles

Setup - Stand tall with feet hip-width apart - Place your hands behind your head with elbows wide - Keep your core engaged and chest lifted Movement - Lift your right knee toward your chest while twisting your torso to bring your left elbow toward the knee - Lower your leg back down and return to the starting position - Immediately switch sides, bringing your right elbow toward your left knee - Continue alternating sides in a controlled, bicycle-like motion

360 Waist Twists

Setup - Stand with feet hip-width apart - Hold a dumbbell in one hand at waist level - Engage your core and keep your chest up Movement - Pass the dumbbell around your body in a circular motion - Switch hands behind your back and continue the motion smoothly - Keep your torso stable, only your arms should move - Complete the desired reps in one direction, then switch directions

Dumbbell Twist

Setup - Stand tall with feet hip-width apart - Hold a dumbbell with both hands at chest level, elbows slightly bent - Engage your core and keep your spine neutral Movement - Rotate your torso to one side, keeping the dumbbell at chest level - Control the movement and avoid using just your arms—rotate from the core - Return to the centre, then twist to the opposite side

Dumbbell Wood chop

Setup - Hold a dumbbell with both hands above your head away from your body - Stand with feet shoulder-width apart - Slightly bend your knees and engage your core Movement - Rotate your torso and bring the dumbbell down toward the outside of one knee - Explosively rotate your torso and drive the dumbbell diagonally upward across your body, finishing above your opposite shoulder