1. Stand with your feet shoulder-width apart, with your toes pointing forward and the barbell directly in front of you on the floor.

2. Lower your hips down and grip the bar with both hands, making sure your grip is slightly wider than shoulder-width apart. Keep your spine straight and your head facing forward.

3. In one smooth motion, lift the bar by driving through your legs and pushing your hips forward until you are standing upright with the bar at hip level. Then, slowly lower the bar back down to the floor by reversing the movement

1. Set up the barbell on a squat rack at about chest height. Approach the bar, stand with your feet shoulder-width apart and toes pointing slightly outward, and position yourself under the bar so that it rests on your upper traps.

2. Grasp the bar with your hands wider than shoulder-width apart and lift it off the rack. Step back and get into position, with your feet slightly wider than shoulder-width apart, and your toes turned out slightly.

3. Keeping your core tight and your back straight, lower your body down by bending your knees and hips, as if you’re sitting back into a chair. Lower until your thighs are parallel to the ground, or as close to parallel as you can comfortably go.

4. Drive through your heels and push your hips forward as you return to the starting position.

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. 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. 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.

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.