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1/ Dead-Stop Push-Up
Assume a push-up position with your feet together, your body straight, and your hands below but slightly wider than your shoulders. Lower your body all the way to the floor. Lift your hands, pause, then place them back on the floor and push up explosively.
2/ Goblet Squat
Hold a dumbbell in front of your chest, cupping the top end with both hands. Push your hips back and bend your knees, performing a squat. Pause; then push back up.
3/ Bear Crawl
Assume a push-up position and then walk your feet forward until your hips and knees are both bent 90 degrees. This is the starting position. Now keep your arms straight as you “step” your left hand and right foot forward a few inches. Repeat with your right hand and left foot. Keep crawling forward.
4/ Hip Thrust
Place your upper back against a box or bench with your knees bent and feet flat on the floor. Then squeeze your glutes and raise your hips until they’re in line with your body. Return to the starting position and repeat.
5/ Bulgarian Split Squat
Stand with your back to a bench or box. Place the top of your right foot on the bench. This is the starting position. Keeping your torso upright, bend your left knee and lower your body until your left leg is bent at least 90 degrees; raise your arms as you lower. Push your body back to the start.
6/ Skater Hop
Stand on your right foot with your right knee slightly bent and your left foot just off the floor. Lower your body and then bound to your left by jumping off your right leg. Land on your left foot and cross your right foot behind you. Now reverse the move and continue hopping side to side.
7/ Dumbbell Swing
Hold a dumbbell handle with both hands. Bend at the waist, push your hips back, and lower your torso, swinging the dumbbell between your legs. Thrust your hips forward and swing the weight to shoulder height; then immediately pull it back between your legs. Keep swinging.
8/ Dumbbell Row
Holding a pair of dumbbells, bend at your hips and knees and lower your torso until it’s almost parallel to the floor and the dumbbells are hanging in front of you. Bend your elbows and pull the weights to the sides of your torso. Pause, and then slowly lower them.