1. Start in a push-up position, but resting on your stomach, with your hands underneath your shoulders and your toes pressed into the ground.

2. In a controlled movement, push yourself back toward your heels, creating a partial downward-dog position. Pause only momentarily.

3. Push from your toes to extend your body forward until you are in a high plank position.

4. Lower yourself to the starting position.

5. Repeat for the prescribed number of reps, pausing briefly between each rep.

1. Grab a towel or t-shirt, hold it in both hands, and stand in either squat position or upright with feet hip-width apart.

2. Hold the towel overhead with your arms extended, and pull on both sides of the t-shirt or towel as hard as you can, as if you were trying to rip it.

3. As you continue to try to rip the towel or t-shirt, slowly bring your elbows out and back behind your body, squeezing your shoulder blades together.

4. When your hands get as close to your chest as possible, slowly return to the starting position and repeat until the set is complete.

1. Start by standing or sitting with your arms relaxed at your sides.

2. Flex your biceps as hard as you possibly can, and bring your fists up to your shoulders, keeping your elbow close to your body. 3. Squeeze even more at the top of the movement, and then lower your fists back down to the start position, maintaining flexion throughout. 4. Repeat for the desired number of reps.

1. Lie face down on the ground, toes pointed, ankles touching the ground, arms extended forward, like Superman in flight, palms down, touching the ground.

2. Pull one arm and the opposite leg off the ground by engaging your glutes, shoulders, core, and back. They should rise up 2-3 inches.

3. Ensure that your arms are also fully contracted.

4. Hold this position for 1-2 seconds.

5. Slowly lower your arm and leg back to the starting position. Repeat, using the other arm and opposite leg.

1. Find a stable surface, such as parallel bars, dip bars, the edge of a bench, or simply the floor, and place your hands on the surface with your palms facing down and your fingers pointed toward your back. 2.

Lift your body up so your arms are straight and your legs are off the ground, with your elbows slightly bent and your shoulders down and back. 3.

Lower your body down towards the ground, bending your elbows and keeping your body in a straight line.

4. Push yourself back up to the starting position, extending your elbows and keeping your body in a straight line.

1. Start by lying on your side with your elbow directly under your shoulder and your legs extended.

2. Engage your core and lift your hips off the ground, creating a straight line from your head to your feet.

3. Hold the position for the desired amount of time, making sure to keep your hips lifted and your body in a straight line.

4. Lower your hips back down to the ground.

5. Repeat the movement on the other side.