1. Grab a towel or t-shirt, hold it in both hands, and stand with knees slightly bent or in squat position.

2. Hold the towel out in front of your chest 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 bend your elbows and bring the towel toward your chest, as if you were doing a barbell press. This is one rep.

4. Repeat as prescribed.

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. Stand straight up with your arms relaxed by your sides.

2. Keeping your arms straight, raise them overhead and slightly out to the sides to create a Y shape with your body.

3. Hold the Y position for a few seconds, then slowly lower back down to the starting position.

4. Repeat for the desired number of reps.

5. To increase the difficulty, you can hold light weights or resistance bands in your hands during the exercise.

1. Start by standing or sitting with your arms relaxed at your sides, palms facing inwards towards your body.

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. Sit on the floor with your knees bent and your feet flat on the ground. Lean back slightly, engaging your core.

2. Lift your feet off the ground, balancing on your sit bones.

3. Twist your torso to the right, bringing your hands or weight towards the right side of your body.

4. Return to the center and twist to the left side, bringing your hands or weight towards the left side of your body.

5. Continue alternating sides in a fluid and controlled motion, engaging your core throughout.