Simple exercises

A full upper-body press you can do anywhere in the gym.

1. Place hands under shoulders, body in a straight line from head to heels.
2. Lower chest toward the floor by bending elbows about 45° from your body.
3. Keep hips level — don’t sag or pike up.
4. Press the floor away until arms are straight without locking hard.

Tip Start on your knees or with hands on a bench if full push-ups are too hard.

Balances pressing work and builds a stronger upper back.

1. Place one hand and same-side knee on a bench; other foot on the floor.
2. Hold a dumbbell in the free hand, arm hanging straight down.
3. Pull the weight toward your hip, elbow close to your side.
4. Lower with control — don’t yank or twist your torso.

Tip Think “elbow to ceiling,” not “hand to shoulder.”

Builds the stability you need for safer lifts and better posture.

1. Forearms on the floor, elbows under shoulders.
2. Extend legs back; body forms one straight line.
3. Squeeze glutes and pull ribs down — don’t let hips sag.
4. Breathe steadily; hold 20–40 seconds to start.

Tip Quality over time. Stop when form breaks, rest, then repeat.

Trains each leg on its own and improves real-world strength.

1. Step one foot forward into a long stride.
2. Lower until both knees are bent about 90°, front heel down.
3. Push through the front foot to step into the next lunge.
4. Keep torso tall; front knee tracks over the mid-foot.

Tip Shorter steps if your front knee shoots past your toes.

Wakes up the posterior chain before heavier lower-body work.

1. Lie on your back, knees bent, feet flat hip-width apart.
2. Drive through heels and lift hips until body forms a straight line from knees to shoulders.
3. Squeeze glutes at the top for a beat.
4. Lower with control and repeat.

Tip Keep ribs down so you lift with glutes, not your lower back.