1. Lie on your back with your legs extended straight up towards the ceiling. 2. Engage your core and press your lower back into the mat to stabilize your torso. 3. Lift your hips slightly off the ground by pushing your heels towards the ceiling. 4. Slowly lower your hips back to the mat without letting your legs sway.

1. Sit on the floor with your knees bent and feet flat on the ground. 2. Place your hands slightly behind you on the floor for support. Lean back and lift your feet off the floor. 3. Exhale and twist your torso to the right, bringing your knees towards your left shoulder. 4. With each inhalation, straighten your legs and return to the center position. 5. Alternate side. Twist your torso to the left, bringing your knees towards your right shoulder.

1. Start in a high plank position with your body in a straight line from head to heels. 2. Bend your elbows and lower your body towards the floor. 3. Lift your right foot off the ground and bring your right knee towards your right elbow. 4. Push back up to the starting position, returning your right foot to the ground. 5. Repeat on the left side by bringing your left knee towards your left elbow.

1. Lie on your back with your legs extended straight and your arms by your sides. 2. Engage your core and press your lower back into the mat. 3. Lift both legs off the ground a few inches, keeping them straight. 4. Alternate lifting one leg higher while lowering the other, mimicking a scissor motion. 5. Continue alternating legs in a controlled, steady motion.

1. Lie on the floor with your knees bent and feet flat. 2. Place a barbell across your hips, holding it in place with your hands. 3. Push through your heels to lift your hips until your body is in a straight line from shoulders to knees. 4. Slowly lower your hips back down to the starting position.

1. Lie on your back on the floor, feet flat. 2. Hold a barbell with a grip slightly wider than shoulder-width, arms extended above your chest. 3. Lower the barbell slowly until your upper arms touch the floor. 4. Keep your elbows at about 45° angle from your body. 5. Press the barbell back up to the starting position.

1. Lie on your back with your legs extended straight up towards the ceiling, arms behind your head. 2. Engage your core and lift your shoulders off the ground, reaching your arms towards your toes. 3. Try to touch your toes with your fingers, keeping your legs straight. 4. Lower your shoulders back down to the ground and repeat.

1. Lie on your back with your arms extended overhead and legs straight. 2. Engage your core, pressing your lower back into the mat. 3. Lift your arms, head, shoulders, and legs off the ground to form a "banana" shape. 4. Rock gently back and forth on your lower back without changing the shape of your body.

1. Lie on your back. Bend your right leg with the foot flat on the floor, and extend your left leg straight. 2. Hold a dumbbell in your right hand extend your arm straight up. 3. Engage your core and press into your left hand to lift your torso, keeping the dumbbell overhead. 4. Hold briefly in a seated position, then carefully lower your torso back to the start.

1. Lie on your left side with your left leg bent and your right leg straight. 2. Place your left arm across your body for support, your right hand behind your head. 3. Use your right oblique to lift your torso, bringing your right elbow toward your hip. 4. Hold briefly at the top, then gently lower back down.

1. Lie on your back with your legs extended. 2. Engage your core and lift your legs slightly off the floor. 3. Keep your legs straight and move them up and down in a small, rapid motion.

1. Lie on your back with your arms extended to the sides for stability. 2. Lift your legs to 90°, keeping them straight and together. 3. Engage your core and lower your legs to the right side, keeping your shoulders flat on the mat. 4. Bring your legs back to the center position using your core muscles. 5. With control, lower your legs to the left side. Continue alternating sides in a controlled, steady motion.

1. Lie on your back on the floor with your legs extended. 2. Hold the barbell above your chest with arms fully extended, your grip slightly wider than shoulder-width. 3. Engage your core and lift your legs straight toward the ceiling perpendicular to the floor. 4. Slowly lower your legs to one side while keeping them straight. 5. Return your legs to the starting position and repeat the movement on the other side.

1. Stand to the side of a landmine setup and grasp the end of the bar with your left hand. 2. Bend at the hips and knees, keeping your back flat. 3. Row the bar towards your hip, keeping your elbow close to your body. 4. Lower the bar under control and repeat.

1. Secure one end of a barbell in a landmine attachment and stand over it, feet shoulder-width. 2. Bend your knees slightly and hinge forward at the hips, keeping your back flat. 3. Grasp the barbell with both hands. 4. Pull the barbell towards your abdomen, squeezing your shoulder blades at the top of the movement. 5. Lower the barbell with control.

1. Secure one end of a barbell in a landmine attachment and stand a few feet away, feet shoulder-width. 2. Grasp the end of the barbell with both hands, holding it at chest height. 3. Twist your torso and hips to move the barbell down to one side. 4. Use your upper back and obliques to pull the barbell back to the starting position. 5. Switch sides.

1. Secure one end of a barbell in a landmine attachment and stand facing the free end, feet shoulder-width apart. 2. Hold the end of the barbell with both hands at chest height, elbows bent. 3. Squat down while keeping the barbell stable at your chest. 4. Rise back up, focusing on driving through your heels.

1. Stand with a barbell inserted into a landmine base, feet wider than shoulder-width apart. 2. With one hand, press the barbell upward explosively. 3. Lower the barbell with control. 4. Alternate sides and repeat.

1. Sit with your legs together and knees extended, fingertips on the ground beside you. 2. Use your inner thigh and abs to lift your legs off the floor, keeping them straight. 3. Lower your legs to the floor and repeat.

1. Hold a weight in front of your chest. 2. Move the weight around your head in circular motion, keeping your elbows high. 3. Reverse the direction after each complete circle.

1. Lie face down with hips on a ball and hands on the floor. 2. Lift your legs up keeping them straight. 3. Squeeze your glutes at the top of the movement. 4. Lower your legs slowly back to the starting position.

1. Start in a forearm plank with your arms on a ball. 2. Slowly move the ball away from your body then pull it back. 3. Keep your back flat and hips in line with your shoulders. 4. Perform the movement slowly to maximize core engagement.

1. Start in a plank with your forearms on a ball. 2. Make small circles with the ball using your arms. 3. Alternate the direction of the circles. 4. Keep your back straight and hips level.

1. Start in a high plank with shins on a ball. 2. Pull the ball towards your chest by bending your knees. 3. Pause briefly at the top of the movement, then extend your legs back. 4. Keep your back flat and movements controlled.

1. Start in a high plank with shins on a ball. 2. Use your core to lift your hips up as you roll the ball towards your hand. 3. Pike up until your hips are above your shoulders, keeping your legs and arms straight. 4. Lower your hips slowly back to the starting high plank position.

1. Lie with your lower back on a ball, both feet flat on the floor, arms crossed at your chest. 2. Tuck your chin and engage your abs to lift your chest and crunch up. 3. Slowly lower your torso back to the starting position and repeat.

1. Lie down on a mat with your feet on a ball, knees bent, arms at your sides. 2. Push down with your feet to lift your hips off the ground, keeping your shoulders flat. 3. Push the ball away from you with your heels to form a straight line from shoulders to feet. 4. Bend your knees lifted and use your heels to pull the ball to the starting position, keeping your hips.

1. Start in a standing position with feet together. 2. Jump and switch feet, moving one foot forward and the other back. 3. Swing the opposite arm up with each switch. 4. Continue alternating between jumps, maintaining a steady pace.

1. Start in a high plank position with hands under shoulders. 2. Lift your right hand tap your left foot, bending slightly at the waist to reach. 3. Return to plank and repeat with the other toe. 4. Perform the toe taps without shifting your weight.

1. Start in a standing position with your feet shoulder-width apart. 2. Bend forward, keeping your knees as straight as possible. 3. Walk your hands forward along the mat until they are just ahead of your shoulders. 4. Hold the plank for a moment. 5. Walk your hands back and stand up, keeping your back and knees straight.

1. Sit on the floor with legs extended in front of you. 2. Place palms on the floor behind you with fingers pointing towards your feet. 3. Lift your hips and torso until your body forms a straight line from head to heels. 4. Hold this position, maintaining a tight core and squeezing glutes to support your hips.

1. Stand in place, then quickly lift your knee upward while thrusting your hips forward. 2. Switch and bring the other knee up in a continuous motion. 3. Pump your arms together for better balance. 4. Keep your torso upright and engage your core.

1. Stand with feet shoulder-width apart and your arms relaxed by your sides. 2. Lower into a squat, place your hands on the ground, and jump your feet back into a plank. 3. Do a push-up, then jump your feet back to your hands. 4. Stand up, then kick out in front of you with one leg, higher than your hips. 5. Repeat the sequence, alternating legs for the front kicks with each burpee

1. Start in a half-squat position. 2. Shuffle to one side for 3-5 steps. 3. Quickly shuffle back to the starting position. 4. Repeat the shuffling, keeping your body low and movements quick and controlled.

1. Hold an EZ-bar with an overhand grip at thigh level. 2. Curl the bar to your shoulders, keeping elbows stationary. 3. From the top of the curl, press the bar overhead. 4. Lower the bar back to shoulders, then down to thighs.

1. Stand upright with your feet shoulder-width apart, holding an EZ-bar with an underhand grip. 2. Curl the bar towards your shoulders, keeping elbows close to the body. 3. Squeeze your biceps at the top, then slowly lower the bar back down. 4. Keep your body still, focus movement on the forearms only.

1. Start on your hands and knees, lifting your knees slightly off the ground. 2. Ensure your hips and knees are at 90°. 3. Move one hand the opposite foot forward, with a flat back and low hips. 4. Keep moving forward and switching your hands and feet with control.

1. Stand with feet shoulder-width, holding a barbell in an overhand grip at thigh level. 2. Hinge forward slightly at the hips, letting the barbell lower to just above knee level. 3. Extend your hips, knees, and ankles to power the bar upward. 4. Bend elbows and rotate wrists to catch the bar at shoulder height in a partial squat position. 5. Lower the barbell back to the starting position and repeat.

1. Kneel on the floor with your knees hip-width apart. 2. Place an ab wheel between your knees, holding it with both hands. 3. Roll the wheel forward, extending your body into a straight line from your head to your knees. 4. Pause at the farthest point, then engage your core to pull the wheel back towards your knees.

1. Begin in a squat position with feet together. 2. Jump your feet out to the sides, wider than shoulder-width, raising your arms overhead. 3. Jump your feet back together to the starting position, placing your palms on the floor. 4. Use your arms to propel you upwards.

1. Stand with your feet slightly apart, arms at your sides. 2. Jump forward a few inches, landing softly on your toes. 3. Immediately jump back to the starting position. 4. Keep the movement quick and light, focusing on agility.

1. Start with dumbbells on the ground in a squat position. 2. Lift the dumbbells to your shoulders as you stand up. 3. Press the dumbbells overhead until your arms are fully extended. 4. Lower the dumbbells back to the ground and repeat.

1. Stand with feet together, hands on hips. 2. Jump side to one side with a small and controlled movement. 3. Land with your weight evenly distributed through the balls of both feet, knees slightly bent. 4. Immediately jump back to the other side and repeat.

1. Run in place, lifting your knees as high as possible. 2. Pump your arms in sync with your legs to maintain balance. 3. Keep your back straight and look forward as you run. 4. Focus on quick, explosive movements, aiming to bring your knees up to waist level.

1. Start in a wide stance, bar in front of your shins, bend your knees and hinge your hips back to lower your torso. 2. Grasp the bar in an overhand grip, take a breath and brace your core. 3. Drive through your heels and extend your hips to lift the bar with a straight back and chest. 4. Lockout fully, driving your shoulders back and squeezing your glutes for a moment. 5. Reverse the movement to lower the bar back to the ground slowly with the same form.

1. Stand shoulder-width, barbell in front of you, and hinge your hips back to lower your torso. 2. Grip the bar and breathe into your stomach and brace your core. 3. Extend your hips and raise your chest to lift the bar. 4. Stand straight, bar in front of your thighs, and squeeze glutes to fully extend hips. 5. Hinge your hips back to lower the bar to the ground, slowly and with control.

1. Stand inside the trap bar with your feet shoulder-width apart, toes pointing slightly outward. 2. Squat down to grip the either set of handles, taking a deep breath and bracing your core. 3. Lift the bar, keeping your chest up and back straight. 4. Drive through your heels to straighten your knees, squeezing your glutes at the top. 5. Lower the bar back down with control.

1. Stand holding dumbbells at your sides, step forward into a lunge. 2. Lower your body until the front thigh is parallel to the floor. 3. Push off with your front foot to step forward into another lunge. 4. Continue moving forward, alternating legs.

1. Stand with feet shoulder-width, barbell extended overhead, grip wider than shoulders. 2. Inhale and engage your core, stabilizing the bar over your mid-foot. 3. Lower into a squat by pushing your hips back and bending your knees. 4. Drop your glutes to the ground, aiming for thighs at least parallel to the ground. 5. Drive through your heels to return to the starting position.

1. Stand with feet shoulder-width apart, bar on your upper back. 2. Bend the knees and hips to squat, keeping the chest up and elbows close to your torso. 3. Drive through your heels to return to the starting position.

1. Stand with feet hip-width apart, holding a dumbbell in each hand held overhead. 2. Step forward into a lunge, keeping the dumbbells steady. 3. Return to standing, keeping your core engaged and back straight. 4. Alternate legs with each repetition.

1. Stand with feet shoulder-width, a weight in each hand at shoulder height, elbows bent. 2. Squat down until your thighs are parallel to the floor, keeping your chest up. 3. Extend your legs and arms simultaneously to press the weight overhead as you stand up. 4. Lower the weight and squat simultaneously to return to the starting position.

1. Stand with legs wider than shoulder-width apart, holding a kettlebell in each hand. 2. Hinge at your hips and slightly bend your knees. 3. Swing both kettlebells between legs using hips. 4. Drive hips forward to stand up straight, swinging the kettlebells up to chest height. 5. Return to the starting position and immediately begin the next rep.

1. Stand a step back from a kettlebell with feet shoulder-width. 2. Bend at the hips and grab the kettlebell. 3. Swing it between your legs, keeping arms slightly bent and passive. 4. Drive your hips forward to swing kettlebell up to chest level, exhaling sharply. 5. Let the kettlebell swing back through legs and repeat.

1. Stand with your feet shoulder-width apart, holding a kettlebell in your left hand, overhand grip. 2. Bend at your hips, keeping your back straight and your chest up. 3. Drive through your heels to stand, swinging the kettlebell to shoulder height, elbow slightly bent. 4. Let the kettlebell swing back down between your legs, bending at your hips, not your back.

1. Stand in a shoulder-width stance, a weight in your left hand with your arm extended overhead. 2. Squat while keeping the weight held stable above you, without collapsing your knees inward. 3. Drive through the heels to return to the starting position. 4. Squeeze your glutes as you stand.

1. Stand with feet shoulder-width apart, holding weights at shoulder height. 2. Lower into a squat, keeping your back straight and chest up, knees not going beyond your toes. 3. Get thighs parallel to the floor. 4. Push through your heels to stand.

1. Stand feet hip-width apart, a weight in your left hand on your shoulder. 2. Squat down by bending your knees and pushing your hips back. 3. Keep your chest up and back straight as you lower. 4. Push through your heels to return to the starting position.

1. Stand with legs shoulder-width apart, with kettlebells in front of you. 2. Hinge at your hips to lean forward and grasp the kettlebells. 3. Lift one kettlebell up towards rib cage while stabilizing with the other hand. 4. Lower the kettlebell back to the starting position. 5. Repeat with the other arm

1. Stand with feet shoulder-width apart, knees slightly bent. 2. Bend over slightly with a straight back. 3. Hold the barbell with an underhand grip, hands slightly wider than shoulder-width. 4. Pull the bar towards your waist. 5. Lower the barbell slowly back to the starting position, and repeat.

1. Stand with feet shoulder-width apart, holding a barbell. 2. Bend knees slightly, hinge at the waist, keep back straight. 3. Exhale to pull the barbell up and towards your lower ribs. 4. Lower the barbell with control, returning to the starting position.

1. Stand with feet hip-width apart, 2 dumbbells on the ground between your legs. 2. Hinge at your hips to lower your torso and grab the dumbbells with a neutral grip. 3. Extend your hips to lift the dumbbells up to your chest, maintaining a straight back. 4. Bend your elbows slightly, then press the dumbbells straight up overhead. 5. Lower the weight and bend down to return to the starting position.

1. Stand with feet shoulder-width apart and your arms relaxed by your sides. 2. Hold the bar just above your chest, grip slightly wider than shoulder-width, palms forward. 3. Exhale and press the bar overhead to fully extend arms. 4. Lower the bar back to your chest slowly and with control.

1. Start in a high plank, band around your wrists. 2. With one hand at a time, tap the floor a couple of inches in front of your fingers. 3. Return the hand to the floor and repeat with the other hand. 4. Keep your hips steady and don't let them rock. 5. Alternate hands with each repetition.

1. Stand on the middle of the band with your feet hip-width apart, holding with both hands. 2. Take a deep breath into your stomach and tighten to brace your core. 3. Bend your knees slightly and hinge at your hips by pushing your hips back. 4. Keep your back flat and your neck neutral. 5. Return to the starting position, driving through your heels.

1. Stand with feet shoulder-width apart and the band around the lower thighs. 2. Bend your knees until quads are parallel or lower, keeping your knees behind your toes. 3. Straighten your knees and repeat to pulse, keeping tension on the band throughout.

1. Stand on the band with feet shoulder-width, band around your thighs, knees in line with toes. 2. Brace your core then squat down, bringing your hands up in front of your chest. 3. Explosively jump up, extending your arms and legs, squeezing quads and glutes. 4. Land softly, hips and arms back, immediately lowering into another squat.

1. Kneel on all fours, knees under hips, hands under shoulders. 2. Lift the left knee off the ground, bending at 90°. 3. Kick the left leg up and back, driving your heel towards the ceiling. 4. Bring knee back to the starting position and switch legs.

1. Stand with feet shoulder-width apart, a resistance band just above your knees. 2. Breathe into your stomach to brace your core then drop into a half-squat. 3. Step one foot further out to the side, increasing the band tension. 4. Bring the other foot toward the first into shoulder-width apart. 5. Shuffle for a few steps, then change direction.

1. Lie on your back, band looped around your thighs just above your knees. 2. Place your feet flat on the ground, hip-width apart. 3. Press through your heels to lift your hips, squeezing your glutes at the top. 4. Lower your hips back down with control.

1. Place a resistance band around your thighs, just above your knees. 2. Lie on your side with your legs stacked, your knees bent at 90° and torso off the ground. 3. Lift your top knee as high as you can to open your hip joint without rotating your hips. 4. Slowly lower the knee to the starting position.

1. Stand with feet shoulder-width, band under both feet. 2. Hold the band with both hands and raise it above your head. 3. Squat down, keeping the band taut. 4. As you lower, press the knees out while keeping the arms straight and chest up. 5. Drive through the heels to return to the starting position.

1. Start on hands and knees, band around both thighs, shoulders over hands and hips over knees. 2. Lift one leg away from your body at 45°. 3. Lower your leg to the starting position. 4. Alternate sides.

1. Stand on the band, feet shoulder-width, holding the band at shoulder height with palms forward. 2. Brace your core then squat down, keeping your chest up and your back straight. 3. Straighten your legs and extend your arms to press the band up above your head. 4. Drop your hands back to your shoulders and immediately lower into another squat.

1. Stand with feet shoulder-width apart and the band around the lower thighs. 2. Squat down until quads are parallel or lower, keeping your knees behind your toes. 3. Pause for 2 seconds at the bottom without losing the tension in the band. 4. Drive through the heels to stand squeeze your glutes at the top of the squat.

1. Stand with your feet shoulder-width apart, elbow bent at a right angle. 2. Hold a resistance band in your hand. 3. Move your hands slowly, keeping your elbow locked into your side. 4. Slowly return your hands back to the starting position.

1. Stand on the middle of the resistance band. 2. Hold the band with your arms at your sides, palms facing down or each other. 3. Raise your arms straight in front of you to shoulder height. 4. Slowly lower back to the starting position.

1. Stand on the band with feet shoulder-width, holding the band with palms facing up. 2. Keep elbows close to the torso, curl hands towards shoulders. 3. Lower with control back to the starting position.

1. Stand on the band with one foot, holding the band with both hands behind your neck. 2. Extend your arms straight up. 3. Lower back down with control.

1. Sit on the floor with legs extended. 2. Loop a band around your feet. 3. Pull the band towards your waist. 4. Release tension slowly and with control.

1. Stand with one or both feet on the center of the band. 2. Hold the band with hands at shoulder height, palms facing up and elbows bent 90°. 3. Straighten your arms, pressing the band up. 4. Slowly bend your elbows and lower your arms, returning your hands to the shoulders.

1. Stand on the band, feet shoulder-width apart, holding the band with both hands. 2. Bend knees slightly, hinge at the hips, keeping your back straight. 3. Pull the band to your ribs by pulling your elbows back behind you, close to your body. 4. Pause briefly at the top while squeezing your back and your shoulders. 5. Slowly lower the band back down to your start position.

1. Stand with both or one foot on the band, feet hip- or shoulder-width apart. 2. Grip each end of the band firmly with palms facing down. 3. Exhale, slowly raise arms straight to front, shoulder height. 4. Hold position briefly at the top, shoulders engaged. 5. Inhale, lower arms back to the starting position controlled.

1. Lie on the floor, band under your back, holding ends with both hands. 2. Engage your chest muscles to press your arms up until they're straight. 3. Lower hands to the sides until elbows touch the floor. 4. Keep the movement controlled and steady.

1. Begin in a standing position, holding a dumbbell in each hand at your sides. 2. Lower into a squat and place the dumbbells on the ground under your shoulders. 3. Lean your weight onto the dumbbells and kick your feet back into a plank position. 4. Return to squat position by jumping feet towards hands. 5. Stand up fully, lifting the dumbbells with you.

1. Place the band across your upper back, holding the ends with both hands. 2. Get into the push-up position, hands slightly wider than shoulder-width. 3. Lower your body to the ground, keeping elbows at a 45° angle. 4. Press back up, extending your arms fully.

1. Stand with feet hip-width apart. 2. Raise one knee and kick out, keeping chest open and shoulders down. 3. Bring your leg back down and kick your other leg out at the same time. 4. Alternate legs at a fast pace.

1. Stand with feet shoulder-width apart and your arms relaxed by your sides. 2. Lower into a squat. 3. Place your hands on the ground, and jump your feet back into a high plank. 4. Lift one hand off the ground, tap your opposite shoulder, replace it, and do the same on the other hand. 5. Jump back into a squat, then stand.

1. Start in a standing position. 2. Squat down to place hands on floor. 3. Jump feet back into a plank position. 4. Jump feet forward and return to standing. 5. Jump up, then immediately begin the next rep.

1. Stand with feet shoulder-width apart and your arms relaxed by your sides. 2. Lower into a squat, place your hands on the ground, and jump your feet back into a plank. 3. Do a push-up, then jump your feet back to your hands. 4. Jump up into the air, reaching your arms overhead if comfortable. 5. Land softly and immediately go into the next rep.

1. Start in a standing position with feet together. 2. Run in place by lifting your knees high and pumping your arms vigorously. 3. Move as quickly as possible, maintaining a fast pace and high intensity.

1. Start with feet together and hands at your sides. 2. Jump while raising arms above head and spreading legs. 3. Land softly with legs wide and arms overhead. 4. Jump back to the starting position with arms at sides in a quick, fluid motion.

1. Lie on your right side with your right leg straight and your left knee leg bent, foot on the floor. 2. Place the foam roller under your right armpit, below the shoulder blade. 3. Slowly roll from ribcage to armpit, gently massaging with small rolls. 4. Use your left hand to stabilize your body, placing it on the floor in front of you.

1. Lie on your back with a foam roller under your shoulder blades. 2. Lift your hips and slowly roll from just below your neck to just above your mid-back. 3. Roll back and forth, focusing on areas that feel tight. 4. Adjust position to target back areas, use arms to control pressure.

1. Lie face down and place the foam roller at hip level beside you. 2. Externally rotate your right leg and place your inner thigh on the roller. 3. Roll from your knee to midway up your hip. 4. Use forearms to push and roll from side to side.

1. Position the foam roller under your right glute. 2. Support yourself with your right hand roll back and forth. 3. Cross your left leg over your right thigh, with left ankle on right knee to open up your hip. 4. Pause on any particularly tight spots for deeper release.

1. Lie face down with a roller under your right leg, just above your knee. 2. Use your arms to move your body back and forth, rolling along the right quad muscle. 3. Move slowly to effectively massage the muscle tissue.

1. Sit with your right hamstring on the foam roller. 2. Support your weight with your hands and roll from knee to glute. 3. Cross your left leg over your right to increase pressure. 4. Pause on tight spots and gently roll back and forth.

1. Lie on your right side with a foam roller under your thigh. 2. Roll from just below your hip to above your knee. 3. Use your left leg on the floor for balance and control. 4. Support your upper body with your right forearm on the ground.