Set a barbell in a rack at waist level. Slide under the bar and grab it overhand. Your body should be in a straight line from neck to ankles. Hang with your arms straight and only your heels touching the floor. Pull your chest to the bar, then return to starting position.
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Set the bar up in a squat rack or cage, and grasp it just outside shoulder width. Take the bar off the rack and hold it at shoulder level with your forearms perpendicular to the floor. Squeeze the bar and brace your abs. Press the bar overhead, pushing your head forward and shrugging your traps as the bar passes your face.
Face away from the pulley, with D-handle in left hand, fist close to your body and down, right hand 2 on right hip. With soft knees and a tight core, keep-ing arm fully extended, raise left arm until fist is in line with shoulder. Hold for 1 second, then lower for 1 rep. Complete all reps on right side, then switch to left.
Start on all fours with hands beneath shoulders and knees on the ground. Inhale, dropping your chest as you push your hips and shoulder blades back into cow position. Lift your chin and chest and gaze forward. Exhale as you draw your belly button to your spine and round your back toward the ceiling to transition to cat.
Attach the suspension trainer to a sturdy object overhead, and lower the foot cradles to about knee height (you want your body to be in a straight line when you rest your feet in them). Get into pushup position with your feet in the cradles and hands placed shoulder width on the floor. Keeping your abs braced, lower your body until your chest is just above the floor and then push back up. Now bend your hips and raise them into the air until your torso is vertical. Straighten your body again. That’s one rep.
Grab the bar with an overhand grip. Hanging from the bar, pull your shoulder blades back and down to lift your body and build momentum. Finish by pulling up with your arms.
Stand with landmine on left, feet slightly staggered, right leg forward. Grab barbell in left hand, hinge torso forward, and extend both arms down to start. Keeping right fingertips pointed to floor, row left arm so elbow points to back wall.
Sit on bench, feet on floor, a heavy dumbbell in left hand, holding it at shoulder level to start. Press dumbbell overhead, then return to start for 1 rep. Do all reps on left side, then switch sides.
Hold a dumbbell in each hand and, keeping your lower back in its natural arch, bend your hips back until your torso is about parallel to the floor. Allow your arms to hang. Now squeeze your shoulder blades together and raise your arms out 90 degrees, with thumbs pointing up, until your upper arms are parallel to the floor.
Attach a suspension system trainer to a pullup bar. Grab the handles so you’re looking up at the pullup bar. Walk out until you can extend your arms without hitting the floor. Hang from the straps so that your body forms a straight line. Pull yourself up until the handles reach the sides of your chest. Lower and repeat.
Stand with legs straight and hands on the floor. Walk your hands out. Keeping legs as straight as possible, walk your feet back to your hands using short steps from your ankles.
Straddle a bench set to a 45-degree incline, a light (3 to 10 pounds) dumbbell in each hand. Raise arms up and out to form the letter Y. Hold this position for 5 to 8 seconds.
