1. Stand with your feet shoulder-width apart, a dumbbell with an overhand grip in each hand. 2. Engage your core, keep your back straight, and slightly bend your knees. 3. Lift the dumbbells by driving your elbows up and out, and keep them close to your body. 4. Keep your elbows higher than your wrists as you lift the dumbbells to chest height. 5. Slowly lower the dumbbells back down to the starting position with control.

1. Stand under the Smith machine bar with your feet shoulder-width apart, facing away from the bar. 2. Position the bar behind your thighs, holding it with an overhand grip. 3. Lift your shoulders towards your ears, squeezing your traps at the top. 4. Hold briefly, then slowly lower your shoulders back down.

1. Sit on the machine and position one leg under the padded lever, below your calf. 2. Grasp the handles for stability. 3. Engage your hamstrings and curl the pad down by bending your knee. 4. Slowly extend your leg back to the starting position. 5. Complete the set and alternate sides.

1. Sit on the machine with your knees aligned to the pivot point and the pad below your calves. 2. Grasp the handles on the sides of the seat for stability. 3. Engage your hamstrings and curl the pad down by bending your knees. 4. Slowly extend your legs back to the starting position.

1. Sit at the machine with your feet on the footrests and your chest against the pad. 2. Grasp the handles with palms facing each other. 3. Extend your arms fully, maintaining a slight bend at the elbows. 4. Pull the handles toward your lower ribcage, bringing your elbows straight back. 5. Slowly extend your arms back to the starting position.

1. Stand on the T-bar machine with your feet shoulder-width apart on the foot platform. 2. Grab the handles with an overhand grip, and hinge forward at your hips. 3. Keep your back straight and arms fully extended. 4. Pull the handles towards your torso, squeezing your shoulder blades together at the top of the movement. 5. Slowly lower the handles back to the starting position.

1. Sit on the chest fly machine with your back firmly against the pad. 2. Grab the handles with a neutral grip, palms facing each other. 3. Start with your arms to the sides, slightly bending your elbows and pointing them out. 4. Bring the handles together in front of your chest in a smooth, controlled motion. 5. Slowly open your arms to return to the starting position.

1. Stand with your feet hip-width apart, holding the bar across the front of your thighs with an overhand grip. 2. Hinge at your hips, keeping your back flat as you lower the bar down your legs. 3. Lower the bar until you feel a stretch in your hamstrings. 4. Push through your heels to stand, extending your hips at the top.

1. Sit on a bench with your knees bent under the Smith machine bar. 2. Position the bar across your thighs, just above your knees. 3. Place the balls of your feet on a weight plate, with your heels hanging off the edge. 4. Press through the balls of your feet to lift your heels as high as possible. 5. Slowly lower your heels back down below the level of the plate.

1. Stand with your feet hip-width apart, holding a dumbbell in your right hand by your side. 2. Keep your chest lifted, standing tall. Place your left hand behind your head. 3. Slowly bend to the left at your waist so the dumbbell moves up the side of your leg. 4. Pause briefly at the bottom, then engage your obliques to return to the start.

1. Sit on the machine with your feet flat, and adjust the seat so your upper arms rest comfortably on the pad. 2. Grasp the handles with an overhand grip, palms facing down. 3. Curl the handles upward, bringing them towards your shoulders. 4. Squeeze your biceps at the top of the movement. 5. Slowly lower the handles back to the starting position with control.

1. Attach a rope handle to the low pulley of a cable machine. 2. Stand facing away from the machine with your feet shoulder-width apart. 3. Reach down between your legs to grasp the rope handle with both hands. 4. With knees slightly bent, hinge at your hips and pull the rope forward, extending to stand upright. 5. Slowly hinge at your hips to return to the starting position.

1. Position the Smith machine bar across your shoulders, one step forward, and take a wide stance with your feet slightly turned out. 2. Hold the bar with an underhand grip. Engage your core, lift your chest, and unlock the bar. 3. Lower into a squat by bending your knees, keeping your back straight. 4. Continue descending until your thighs are parallel to the ground. 5. Push through your heels to stand back up, extending your hips and knees fully.

1. Stand with your feet shoulder-width apart. 2. Hold a barbell at shoulder height with an overhand grip, hands slightly wider than shoulder-width apart. 3. Bend your knees slightly to create a dip, then quickly extend your legs and press the barbell overhead. 4. Fully extend your arms with elbows slightly in front of your ears. 5. Lower the barbell back to shoulder height with control.

1. Sit on the machine and place the ball of one foot on the lower edge of the platform, with your heel hanging off. 2. Keep that leg nearly straight, but avoid locking your knee. 3. Press through the ball of your foot to raise your heel as high as possible. 4. Slowly lower your heel back down below the platform level. 5. Complete the set and alternate sides.

1. Stand with feet shoulder-width apart, holding a dumbbell in each hand. 2. Hinge at your hips, lowering the dumbbells to mid-shin, keeping your back flat. 3. Explosively extend your hips and knees, driving the dumbbells upward as you rise. 4. As the dumbbells reach hip level, shrug your shoulders and pull the dumbbells up towards your shoulders. 5. Stand up fully to complete the lift, then lower the dumbbells back to mid-shin level.

1. Adjust the seat height so that the machine's arm pads are aligned with the middle of your upper arms when seated. 2. Sit on the machine with your back flat against the pad and your arms under the pads. 3. Push the pads upward and outward by lifting your arms to the side. 4. Raise your arms until they are parallel to the floor. 5. Slowly lower the pads back to the starting position with control.

1. Stand with your feet hip-width apart. 2. Hold a kettlebell in each hand by your sides with your arms fully extended. 3. Engage your core, stand tall, and pull your shoulders back to maintain good posture. 4. Begin walking forward straight, keeping the kettlebells close to your body. 5. Continue walking, focusing on maintaining proper posture and keeping your core tight.

1. Sit on the preacher curl bench with your chest against the pad. 2. Curl the dumbbells upward toward your shoulders, squeezing your biceps at the top. 3. At the top of the curl, rotate your wrists to switch to an overhand grip. 4. Slowly lower the dumbbells back down with control, maintaining the overhand grip. 5. Rotate your wrists back to the underhand grip at the bottom.

1. Sit facing the machine with your chest against the pad. 2. Grab the handles with an overhand grip. 3. Position your hands just in front of your chest, keeping your elbows slightly bent. 4. Pull the handles outward in a wide arc, squeezing your shoulder blades as your arms reach body level. 5. Slowly bring the handles back to the starting position.

1. Stand with your feet hip-width apart. 2. Press the kettlebells overhead until your arms are fully extended. 3. Engage your core to stabilize your torso, keeping your back straight and shoulders engaged. 4. Walk forward in a straight line, maintaining the kettlebells in the overhead position. 5. Continue walking, focusing on maintaining proper posture and keeping your core tight.

1. Stand with your feet hip-width apart, and hold a dumbbell in each hand with your arms fully extended by your sides. 2. Take a deep breath into your stomach and tighten to brace your core. 3. Bend at your hips and knees, lowering the dumbbell to the ground. 4. Push through heels to stand up straight, squeezing glutes at the top.

1. Attach a handle to the low pulley of a cable machine. 2. Stand with your side next to the machine and holding the handle in that hand. 3. Keeping your torso straight, bend at your waist to the side, pulling the handle up. 4. Slowly straighten back up to the starting position. 5. Complete the set and alternate sides.

1. Attach a single handle to the high pulley of a cable machine and kneel on one leg. 2. Hold the handle in that hand with your arm fully extended upward. 3. Engage your back muscles and twist slightly to the side as you pull the handle towards your hip. 4. Release the handle back to the starting position with control. 5. Complete the set and alternate sides.

1. Sit on the preacher curl bench with your chest against the pad. 2. Place one arm on the pad, holding a dumbbell with an underhand grip. 3. Keep your upper arm stationary as you curl the dumbbell toward your shoulder. 4. Squeeze your bicep at the top, then slowly lower the dumbbell. 5. Complete the set and alternate sides.

1. Stand under the Smith machine bar. Position it across your upper back, feet shoulder-width apart and then take one step forward. 2. Hold the bar with an underhand grip. Engage your core, lift your chest, and unlock the bar. 3. Lower into a squat by bending your knees, keeping your back straight and chest up. 4. Continue descending until your thighs are parallel to the ground. 5. Push through your heels to stand back up, extending your hips and knees fully.

1. Stand with your feet shoulder-width apart. 2. Hold a kettlebell in each hand at shoulder height, palms facing each other. 3. Press the kettlebells straight up until your arms are fully extended. 4. Slowly lower the kettlebells back to shoulder height, maintaining control throughout.

1. Sit on the triceps dip machine, back straight against the pad. 2. Grasp the handles with your elbows bent at 90°. 3. Push the handles down by extending your arms fully. 4. Slowly allow the handles to return to the starting position.

1. Attach a handle to a high pulley on the cable machine, and stand with your side facing the machine. 2. Kneel on your inside leg, and grasp the handle with both hands above your inside shoulder. 3. Pull the handle diagonally from your inside shoulder to your outside hip, keeping your arms extended. 4. Slowly reverse the movement, returning the handle to the starting position. 5. Complete the set and alternate sides.

1. Stand with your feet hip-width apart, holding a dumbbell in each hand by your sides. 2. Engage your core and slowly raise your heels off the ground, coming up onto your toes. 3. Hold the top position briefly, squeezing your calf muscles. 4. Slowly lower your heels back to the ground, return to the starting position, and repeat.

1. Stand with your feet hip-width apart. 2. Press the dumbbells overhead until your arms are fully extended, your palms facing each other. 3. Engage your core to stabilize your torso, keeping your back straight and shoulders engaged. 4. Walk forward in a straight line, maintaining the dumbbells in the overhead position. 5. Continue walking, focusing on maintaining proper posture and keeping your core tight.

1. Sit on the hip abduction machine with your back flat against the pad. 2. Position your legs inside the pads, feet flat on the footrests, knees close together. 3. Push outward against the pads, separating your legs as far as comfortable. 4. Slowly return your legs to the starting position with control.

1. Stand with your feet hip-width apart, and hold a ball at a hip height with your arms straight. 2. Engage your core, keep your chest up, and push your hips back, lowering into a squat. 3. Lower until your thighs are parallel to the ground, keeping the ball between your legs. 4. Drive through your heels to stand back up, extending your hips at the top.

1. Stand with your feet shoulder-width apart. 2. Hold a kettlebell with both hands and extend your arms overhead. 3. Bend your elbows to lower the kettlebell behind your head, keeping your upper arms stationary. 4. Push the kettlebell back up to the starting position by straightening your elbows.

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. Position a flat bench under the Smith machine bar. 2. Lie back on the bench with your feet flat on the ground, positioning the bar over your chest. 3. Grip the bar slightly wider than shoulder-width apart. 4. Lower the bar slowly to your mid-chest, keeping your elbows at 45° to your body. 5. Press the bar back up to the starting position.

1. Stand with your feet shoulder-width apart, keeping the barbell against your thighs. 2. Hold the barbell with an overhand grip, hands slightly wider than shoulder-width. 3. Lift the barbell by driving your elbows up and out, pulling the bar close to your body. 4. Keep your elbows higher than your wrists as you lift the bar to chest height. 5. Lower the barbell back down with control to the starting position.

1. Sit on the preacher curl bench with your chest against the pad. 2. Adjust the seat height so your upper arms rest comfortably on the preacher pad. 3. Grasp the EZ-bar with an underhand grip, hands slightly narrower than shoulder-width. 4. Keep your upper arms on the pad as you curl the bar toward your shoulders. 5. Squeeze your biceps at the top, then slowly lower the bar.

1. Stand under the Smith machine, bar across your upper back, one foot on a weight plate and the other slightly off the ground. 2. Engage your core, keep your chest up, and unlock the bar from the safety catches. 3. Push through the ball of your foot to lift your heel as high as possible, balancing on your leg. 4. Slowly lower your heel back down below the level of the plate, feeling a stretch in your calf. 5. Complete the set and alternate sides.

1. Stand with your feet hip-width apart, and hold a ball at hip height with your arms straight. 2. Throw the ball down to the ground in front of you. 3. Hinge at your hips, bend your knees, and keep your back flat as you reach for the ball. 4. Drive through your heels, extending your hips to lift the ball back to hip height.

1. Stand with your feet shoulder-width apart, with a ball on the ground in front of you. 2. Hinge at your hips, bend your knees, and keep your back flat as you grab the ball with both hands. 3. Stand up as you lift the ball from the ground to your shoulder in one smooth motion. 4. Rotate your torso slightly as you bring the ball to your shoulder. 5. Throw the ball down and repeat the movement, alternating shoulders with each rep.

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. Sit on the machine with the balls of your feet on the platform, heels hanging off the edge. 2. Adjust the knee pads so they rest securely on your thighs. 3. Push through the balls of your feet to raise your heels as high as possible. 4. Hold briefly at the top, then slowly lower your heels back to the starting position.

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. Place a dumbbell on the floor. Stand beside it with your feet shoulder-width apart. 2. Lower into a squat, place your hands on the floor, and jump your feet back into a plank position. 3. Perform a push-up, keeping your core engaged and body straight. 4. Jump your feet back towards your hands, then explosively jump over the dumbbell. 5. Land softly on the other side and immediately lower into another burpee.

1. Stand with your feet hip-width apart, and hold a dumbbell in each hand with your arms fully extended by your sides. 2. Bend at your hips and knees, lowering the dumbbells to the ground. 3. Explosively extend your hips and knees, driving the dumbbells upward as you rise. 4. As the dumbbells reach hip level, shrug your shoulders and pull the dumbbells up to your shoulders, rotating your elbows underneath. 5. Stand up fully with the dumbbells at shoulder height, then lower them back to the ground.

1. Sit on the machine and place your feet wide apart on the platform. 2. Adjust the seat so that your knees are bent at 90°. 3. Press through your heels to push the platform away, extending your legs without fully locking them. 4. Slowly lower the platform back down by bending your knees.

1. Position a flat bench under the Smith machine bar. 2. Lie back on the bench with your feet flat on the ground, the bar over your chest. 3. Grip the bar with your hands placed wider than shoulder-width apart. 4. Lower the bar slowly to your mid-chest, keeping your elbows at 45° to your body. 5. Press the bar back up, fully extending your arms without locking your elbows.

1. Set up the machine by adjusting the weight assistance to match your strength level. 2. Place your knees on the pad, and grasp the handles with palms facing each other. 3. Keep your body straight as you pull yourself up until your chin is level with the handles or slightly above them. 4. Focus on squeezing your shoulder blades together at the top of the movement. 5. Slowly lower yourself back down to the starting position.

1. Stand under the Smith machine with the bar across your upper back, feet in a staggered stance. 2. Engage your core, keep your chest up, and unlock the bar from the safety catches. 3. Lower your body by bending both knees until your bottom knee nearly touches the ground. 4. Push through your left heel to stand, fully extending your left leg. 5. Complete the set and alternate sides.

1. Sit on the floor with your upper back against a bench, positioning the bar across your hips. 2. Grip the bar with an overhand grip to stabilize it and engage your core. 3. Push through your heels to lift your hips, extending until your body forms a straight line from your shoulders to your knees. 4. Squeeze your glutes at the top of the movement, holding for a brief moment. 5. Slowly lower your hips back down to the starting position.

1. Position an incline bench under the Smith machine bar at about 30-45°. 2. Lie back on the bench with your feet flat on the ground, and position the bar over your upper chest. 3. Grip the bar slightly wider than shoulder-width apart, keeping your wrists straight. 4. Lower the bar slowly to your upper chest, keeping your elbows at 45° to your body. 5. Press the bar back up, fully extending your arms without locking your elbows.

1. Position a flat bench under the Smith machine bar. 2. Lie back on the bench with your feet flat on the ground, positioning the bar over your chest. 3. Grip the bar with your hands placed closer than shoulder-width apart. 4. Lower the bar slowly to your lower chest, keeping your elbows tucked close to your sides. 5. Press the bar back up, fully extending your arms without locking your elbows.

1. Place the barbell on the floor. Stand beside it with your feet shoulder-width apart. 2. Lower into a squat, place your hands on the floor, and jump your feet back into a plank position. 3. Perform a push-up, keeping your core engaged and body straight. 4. Jump your feet back towards your hands, then explosively jump over the barbell. 5. Land softly on the other side and immediately lower into another burpee.

1. Stand in front of a bench, holding a dumbbell in each hand by your sides. 2. Alternate stepping up with each leg. 3. Place the entire foot on the bench and push through the heel. 4. Switch legs at the top of the movement.

1. Stand tall with a dumbbell in your right hand, holding it by your side. 2. Place your left hand on a wall or sturdy surface for balance. 3. Position your right foot on the edge of a weight plate, with your heel hanging off. 4. Raise your right heel as high as possible, standing on the ball of your foot. 5. Squeeze your calf at the top of the movement, then slowly lower your heel.

1. Sit on the preacher curl bench with your chest against the pad. 2. Adjust the seat height so your upper arms rest comfortably on the preacher pad. 3. Grasp the EZ-bar with an overhand grip, hands slightly narrower than shoulder-width. 4. Keep your upper arms on the pad as you curl the bar toward your shoulders. 5. Squeeze your biceps at the top, then slowly lower the bar.

1. Stand with your feet shoulder-width apart, and hold a ball with both hands at chest height. 2. Engage your core, lift the ball overhead, and rotate your torso to the right. 3. Forcefully slam the ball down to the right side, using your legs and core to generate power. 4. Pick up the ball, lift it overhead again, and rotate your torso to the left. 5. Slam the ball down to the left side, then repeat the movement, alternating sides.

1. Stand under the Smith machine, bar across your upper back, one foot on a weight plate and the other in a lunge. 2. Engage your core, keep your chest up, and unlock the bar from the safety catches. 3. Lower your body by bending your knees until the knee of your lunging leg nearly touches the ground. 4. Push through your heel to return to the starting position. 5. Complete the set and alternate sides.

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. Set up the machine by adjusting the weight assistance to match your strength level. 2. Place your knees on the pad and grasp dip handlers with an overhand grip. 3. Slowly lower yourself by bending your elbows until your upper arms parallel the ground. 4. Push through your palms to extend your arms and lift your body back up.

1. Stand 2-3 feet from a wall, feet shoulder-width apart, holding a ball at chest height. 2. Engage your core and lower into a squat. 3. Rise from the squat and throw the ball towards a wall, targeting 8-10 feet high. 4. Catch the ball as it comes back down, lowering into another squat. 5. Repeat the movement, maintaining a smooth rhythm.

1. Sit with your back flat against the pad and your feet planted firmly on the floor. 2. Grasp the handles with palms facing forward. 3. Position your elbows at 90°. If needed, adjust the seat height so the handles align with your chest. 4. Push the handles forward until your arms are together. 5. Slowly bring the handles back to the starting position.

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. Attach an ankle strap to the low pulley of a cable machine. 2. Stand with one side to the machine, and secure the strap around your other ankle. 3. Lift the strapped leg out to the side away from your body, keeping it straight. 4. Slowly bring your leg back to the starting position, maintaining control and holding the machine for balance if needed. 5. Complete the set and alternate sides.

1. Stand with your feet shoulder-width apart. 2. Hold a barbell in front of your thighs with an overhand grip. 3. Raise your shoulders towards your ears, squeezing your traps at the top. 4. Slowly lower your shoulders back to the starting position.

1. Sit on a bench with your feet flat on the floor, holding a dumbbell on each knee. 2. Raise your heels as high as possible, lifting the dumbbells with your legs. 3. Squeeze your calves at the top, then slowly lower your heels.

1. Sit on the machine with your back flat against the pad. 2. Grasp the handles with an overhand grip. 3. Bend your elbows at about 90°, keeping them slightly forward. 4. Press the handles up, fully extending your arms without locking your elbows. 5. Slowly lower the handles back to the starting position.

1. Stand under the Smith machine bar. Place the barbell across the front of your shoulders, feet shoulder-width apart. 2. Keep the bar with an underhand grip, elbows forward. Engage your core, keep your chest up, and unlock the bar. 3. Lower into a squat by bending your knees, keeping your back straight and chest up. 4. Continue descending until your thighs are parallel to the ground. 5. Push through your heels to stand back up, extending your hips and knees fully.

1. Stand with your feet shoulder-width apart, and hold a ball with both hands at chest height. 2. Engage your core, lift the ball overhead, and fully extend your arms. 3. Forcefully slam the ball down onto the ground in front of you. 4. Squat down to pick up the ball, lift it overhead, and repeat the slam.

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. Attach an ankle strap to the low pulley of a cable machine. 2. Stand with one side next to the cable machine and secure the strap around your other ankle. 3. Keeping your leg straight, pull it across your body toward your other leg. 4. Slowly bring your leg back to the starting position, maintaining control and holding the machine for balance if needed. 5. Complete the set and alternate sides.

1. Stand facing the Smith machine bar, feet shoulder-width apart. 2. Set the bar just above knee height with an overhand grip, hands slightly wider than shoulder-width apart. 3. Hinge at your hips, keeping your back flat, and lower your torso to about a 45-degree angle. 4. Engage your core and pull the bar to your upper abdomen with your elbows close to your body. 5. Squeeze your shoulder blades together at the top, then slowly lower the bar back.

1. Stand with your feet hip-width apart, and hold a barbell with an overhand grip in front of your thighs. 2. Push your hips back while keeping your back straight and your knees slightly bent. 3. Lower the barbell slowly along your legs, keeping it close to your body. 4. Continue lowering the barbell until it reaches just below your knees. 5. Push your hips forward to return to the starting position.

1. Sit at the machine with your feet on the footrests and your chest against the pad. 2. Grasp the handle with one hand, palms facing inward. 3. Extend that arm fully, maintaining a slight bend at the elbow. 4. Pull the handle to your lower ribcage, bringing your elbow straight back, then return to the starting position. 5. Complete the set and alternate sides.

1. Sit on the machine so that the pads rest comfortably against your chest. 2. Press the pad forward and curl your torso down, bringing your chest toward your knees. 3. Slowly return to the starting position, extending your torso back.

1. Position a bench under the Smith machine bar. 2. Sit on the bench with your feet flat, and position the bar at shoulder height. 3. Grip the bar slightly wider than shoulder-width apart, keeping your wrists straight. 4. Press the bar until your arms are fully extended but not locked at the elbows. 5. Slowly lower the bar back to shoulder height with control.

1. Stand under the Smith machine bar with your feet shoulder-width apart. 2. Position the bar across the front of your thighs, holding it with an overhand grip. 3. Lift your shoulders towards your ears, squeezing your traps at the top. 4. Hold briefly, then slowly lower your shoulders back down.

1. Stand with your feet wider than shoulder-width apart, a kettlebell on the floor in front of you. 2. Bend your knees and hinge at your hips to grasp the kettlebell with one hand. 3. Pull the kettlebell overhead in a smooth, explosive movement. 4. Rotate your wrist and catch the kettlebell overhead with your arm fully extended. 5. Reverse the movement by guiding the kettlebell back down to the starting position.

1. Set up the machine by adjusting the weight assistance to match your strength level. 2. Place your knees on the pad and grasp the bar with an underhand grip, hands shoulder-width apart. 3. Keep your body straight as you pull up until your chin is above the bar. 4. Focus on squeezing your biceps and shoulder blades together at the top. 5. Slowly lower yourself back down to the starting position.

1. Sit at the machine with your feet on the footrests and your chest against the pad. 2. Grasp the handles with palms facing up. 3. Extend your arms fully, maintaining a slight bend at the elbows. 4. Pull the handles toward your lower ribcage, bringing your elbows straight back. 5. Slowly extend your arms back to the starting position.

1. Sit on the hip adduction machine with your back flat against the pad. 2. Position your legs outside the machine's pads, with your feet flat on the footrests. 3. Adjust the machine so that your legs start outward, with knees apart. 4. Squeeze your legs together, and bring the pads inward until your knees are close together. 5. Slowly return your legs to the starting position with control.

1. Stand with your feet shoulder-width apart, with a kettlebell on the ground between your feet. 2. Hinge at your hips and perform a high pull, catching the kettlebell at your chest. 3. Lower into a squat, keeping the kettlebell at chest height. 4. As you stand, press the kettlebell overhead in one fluid motion. 5. Lower the kettlebell back to the floor and repeat.

1. Stand with your feet shoulder-width apart. 2. Hold a barbell across your shoulders with a grip slightly wider than shoulder-width. 3. Lower into a squat by bending your knees and hips. 4. Push through your heels to stand, press the barbell overhead, and extend your arms. 5. Bring the barbell back to your shoulders and lower your body into the squat.

1. Stand with your feet shoulder-width apart. 2. Hold a kettlebell with both hands, palms facing each other. 3. Engage your core and keep your elbows close to your torso. 4. Curl the kettlebell up towards your chest by bending your elbows. 5. Slowly lower the kettlebell back down to the starting position.

1. Sit on the machine and place the balls of your feet on the lower edge of the platform, with your heels hanging off. 2. Keep your legs nearly straight, but avoid locking your knees. 3. Press through the balls of your feet to raise your heels as high as possible. 4. Slowly lower your heels back down below the level of the platform.

1. Stand facing the Smith machine bar, feet shoulder-width apart. 2. Set the bar just above knee height and grip it with an underhand grip, hands slightly wider than shoulder-width apart. 3. Hinge at your hips, keeping your knees slightly bent, and lower your torso until it's at about 45°. 4. Engage your core and pull the bar to your lower abdomen with your elbows close to your body. 5. Squeeze your shoulder blades together at the top, then slowly lower the bar back.

1. Attach a single handle to the cable machine at chest height. 2. Stand with your side next to the machine, holding the handle with both hands. 3. Step away from the machine with the handle close to your chest, then press the handle away from your chest. 4. Slowly bring the handle back to the starting position. 5. Complete the set and alternate sides.

1. Attach a handle to the low pulley of a cable machine and stand with your side next to the machine. 2. Hold the handle in your other hand keep your arm straight and across your body in front of you. 3. Lift the handle out to the side, keeping your arm straight until it's parallel to the floor. 4. Slowly lower the handle back to the starting position with control. 5. Complete the set and alternate sides.

1. Stand under the Smith machine, bar across your upper back, one foot forward and the other on a bench behind you. 2. Engage your core, keep your chest up, and unlock the bar from the safety catches. 3. Lower your body by bending your knee until your thigh is parallel to the ground or slightly lower. 4. Push through your heel to return to the starting position. 5. Complete the set and alternate sides.

1. Stand with your feet wider than shoulder-width apart. 2. Place a kettlebell on the floor between your feet and slightly in front of you. 3. Squat down to grab the kettlebell with both hands. 4. Explosively extend your hips and knees, pulling the kettlebell upward to chest height. 5. Slowly lower the kettlebell back down to the starting position with control.

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. Stand tall with your feet hip-width apart and your hands behind your head. 2. Engage your core and lift your right knee towards your left elbow while twisting your torso. 3. Touch your right knee to your left elbow, engaging your obliques. 4. Return to the starting position. 5. Repeat the movement on the opposite side, lifting your left knee towards your right elbow.

1. Sit on the machine with your feet flat, and adjust the seat so your upper arms rest comfortably on the pad. 2. Grasp the handles with an underhand grip, palms facing up. 3. Curl the handles upward, bringing them towards your shoulders. 4. Squeeze your biceps at the top of the movement. 5. Slowly lower the handles back to the starting position with control.

1. Set up the machine by adjusting the weight assistance to match your strength level. 2. Place your knees on the pad, grasp the bar with an overhand grip, hands wider than shoulder-width. 3. Keep your body straight as you pull yourself up, and aim to bring your chest toward the bar. 4. Focus on squeezing your shoulder blades together at the top of the movement. 5. Slowly lower yourself back down to the starting position.

1. Set up the machine by adjusting the weight assistance to match your strength level. 2. Place your knees on the pad. Grip the bar with an overhand grip, hands slightly wider than shoulder-width apart. 3. Keep your body straight as you pull up until your chin is above the bar. 4. Focus on squeezing your shoulder blades together at the top of the movement. 5. Slowly lower yourself back down to the starting position.

1. Stand with your feet wider than shoulder-width apart and place the kettlebell on the floor between your feet. 2. Hinge at your hips, bend your knees and grab the kettlebell with one hand. 3. Explosively drive through your hips and knees, lifting the kettlebell off the floor. 4. As the kettlebell reaches chest height, rotate your wrist and catch it in the rack position, the kettlebell resting on your forearm. 5. Lower the kettlebell back to the floor by reversing the movement, then switch hands and repeat.

1. Stand with your feet hip-width apart. 2. Hold the barbell with an underhand grip, hands shoulder-width apart. 3. Bend your elbows to lift the barbell towards your shoulders. 4. Slowly lower the barbell back to the starting position.

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.