1. Begin by sitting in the leg press machine with your back pressed against the pad and your feet flat on the platform.

2. Release the safety handles and slowly lower the weight until your knees are bent at a 90-degree angle.

3. Push the weight back up by straightening your legs, making sure to keep your feet fl at on the platform and your back against the pad.

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. Sit on the hamstring curl machine with your back against the pad. Position the stationary pad so that it rests fi rmly on your thighs.

2. Place your legs on the rounded pad so that your lower calves are resting on it, knees slightly bent, not overextended. You may have to adjust your seat back or height or the rounded pad position to achieve the proper set up.

3. Using your hamstrings, curl your legs back toward your body. Grasp the handles on the thigh pad for support.

4. Hold for a second and then, in a controlled motion, return your legs to starting position.

1. Stand with your feet hip-width apart and your toes pointing forward.

2. Slowly rise up onto the balls of your feet, lifting your heels as high as you can go.

3. Pause briefly at the top of the movement, then slowly lower your heels back down to the ground.

4. Repeat for the desired number of reps.

1. Attach a rope handle to a high cable pulley machine and kneel down facing the machine, with the rope either behind your head at neck-level or at forehead-level.

2. Grasp the rope handle with both hands and bring it to shoulder-level.

3. Engage your core muscles and slowly crunch your torso forward, bringing your elbows towards your knees.

4. Hold the contraction for a few seconds, then slowly release and return to the starting position.

1. Hang from a pull-up bar or a set of parallel bars with your arms fully extended and your palms facing away from your body.

2. Engage your core muscles and lift your legs up towards the ceiling, keeping them straight and together.

3. Once your legs are perpendicular to the floor, slowly lower them back down to the starting position, avoiding any swinging motion.

4. Repeat for the desired number of repetitions.

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. 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.