1. Begin by standing with your feet shoulder-width apart, with a dumbbell in each hand, hanging by your sides. Keep your back straight and your shoulders pulled back.

2. Keeping your chest up and your back straight, hinge at the hips and bend your knees slightly to lower the dumbbells towards the floor, keeping them close to your body.

3. As you lower the dumbbells, feel the stretch in your hamstrings and glutes. Once you reach your maximum range of motion, slowly return to the starting position, squeezing your glutes and hamstrings.

4. As you stand back up, focus on driving through your heels and engaging your core.

1. Begin by sitting on the ground with your back against a bench and your knees bent, feet flat on the floor. Place a dumbbell on your lap and hold it in place with your hands.

2. Squeeze your glutes and lift your hips off the ground, until your head and upper back rest on the bench and your body forms a straight line from your shoulders to your knees.

3. Slowly lower your hips back down to the starting position.

4. Repeat for your desired number of reps.

1. Start by holding a dumbbell in each hand. Stand up straight with your feet shoulder-width apart.

2. Take a big step forward with your left foot and lower your body until your left thigh is parallel to the ground and your right knee is just above the floor. Keep your torso upright and your chest out.

3. Push back up with your left foot to return to the starting position.

4. Perform the desired number of repetitions before switching legs.

1. Begin by holding a dumbbell vertically by one end with both hands, close to your chest.

2. Stand with your feet shoulder-width apart and toes slightly turned outwards.

3. Keeping your chest up and core engaged, lower yourself into a low squat position by pushing your hips back and bending your knees. Your thighs should be parallel to the floor or lower if possible.

4. Pause for a moment at the bottom of the squat, then push through your heels to return to the starting position.

1. Lie on your back with your knees bent and your hands lightly touching the sides of your head. Lift your feet off the ground and bring your knees towards your chest.

2. Straighten your left leg while simultaneously rotating your torso, bringing your left elbow towards your right knee. Keep your shoulder blades off the ground.

3. Return to the starting position and repeat on the other side, straightening your right leg while bringing your right elbow towards your left knee.

4. Continue alternating sides in a fluid and controlled motion.

5. Complete the desired number of reps or time, then release your head, neck, and shoulders back to the ground, and lower your legs back to the starting position.

1. Lie on your back with your legs extended and your arms by your sides.

2. Keeping your lower back pressed into the floor, engage your core and lift both legs towards the ceiling, using your abdominal muscles.

3. Slowly lower your legs back down towards the floor, maintaining control and avoiding any arching in your lower back.

4. Repeat the movement for the desired number of repetitions.

1. Lie on your back with your arms and legs spread out, forming a star shape.

2. Engage your core and simultaneously lift your right arm and left leg, bringing them towards each other and meeting over your midline.

3. Lower your right arm and left leg back to the starting position and repeat on the other side, lifting your left arm and right leg.

4. Continue alternating sides, maintaining control and stability throughout the movement.

1. Start in a push-up position with your hands directly under your shoulders and your body in a straight line from head-to-toe. Lower yourself down to your forearms.

2. Engage your core, glutes, and leg muscles to hold the position, ensuring your hips are neither too high nor too low.

3. Keep your neck aligned with your spine and your gaze towards the floor.

4. Hold the plank for the desired duration, maintaining proper form and breathing rhythm.