Targets quadriceps, hamstrings, glutes, and core; maintains leg strength, improves mobility, reduces injury risk, and enhances posture; perform with a dumbbell or kettlebell, touching a box lightly with glutes; 3 sets of 8-12 reps.
Engages core, quadriceps, hamstrings, glutes, calves, and ankle stabilizers; improves balance, stability, and proprioception, reducing fall risk; stand on one leg, switch legs, add challenges like closing eyes or unstable surfaces.
Targets glutes, hamstrings, lower back, and core; strengthens posterior chain, alleviates lower back pain, improves hip mobility and posture; perform by lifting hips while lying on back, with optional dumbbell for intensity; 3 sets of 10-12.
Engages core, legs, and upper body; builds grip strength, shoulder stability, endurance, improves posture, and walking gait; walk with dumbbells or kettlebells, maintaining good posture; 3 sets of 30-45 seconds with 90-second.
Targets core, obliques, shoulders, grip, glutes, quadriceps, hamstrings, and calves; enhances core strength, balance, and unilateral strength, improves body mechanics for daily activities; walk with weight in one hand, switch sides;
Works chest, shoulders, and triceps with less strain on shoulders and wrists; improves upper body strength and core stability, adjustable for fitness level; perform with hands on a bench or racked barbell; 3 sets of 5-10 reps.
Engages shoulders, chest, triceps, and core; shoulder-friendly, builds upper body strength, improves core stability; press barbell up and forward, explore variations like single-arm presses and different stances; 3 sets of 6-12.
Targets quadriceps, hamstrings, glutes, and core; maintains leg strength, improves mobility, reduces injury risk, and enhances posture; perform with a dumbbell or kettlebell, touching a box lightly with glutes; 3 sets of 8-12 reps.