At Home Workouts

HOW TO DO THE 1 1/2 BOTTOMED OUT SQUAT: 

1. Start by standing with your feet shoulder-width apart.
2. Now, lower yourself into a squat position, aiming to go as deep as your range of motion allows while keeping your feet flat on the floor.
3. Once you’ve reached the bottom, come up halfway, then immediately lower back down into the deepest part of the squat before finally standing up fully.

WHAT MAKES IT EFFECTIVE: This exercise is designed to target the often-neglected range of motion in squats: the parallel-to-below-parallel range. Strengthening this area is crucial as it’s typically the weakest point in the squat movement.

HOW TO DO THE JUMP SQUAT: 

1. Start by standing with your feet shoulder-width apart.
2. Sink down into a squat, then powerfully spring up, jumping as high as you can.
3. As you land, quickly return to a squat position and repeat the movement for the desired number of repetitions.

WHAT MAKES IT EFFECTIVE:  Jump squats combine the benefits of squatting with explosive power, engaging multiple muscle groups and improving both strength and agility.

HOW TO DO THE ALTERNATING KICKSTAND HEEL TOUCH SQUAT: 

1. To perform Alternating Kickstand Heel Touch Squats, start by standing with one foot slightly behind you, toes touching the ground for support, while executing a single-leg squat with the other leg.
2. Aim to lower your body while keeping the supporting heel in contact with the ground, then alternate legs for each repetition to maintain balance and stability throughout the movement.

WHAT MAKES IT EFFECTIVE:  This exercise effectively targets the lower body’s posterior chain by engaging muscles such as the glutes, hamstrings, and lower back through the single-leg squat motion combined with the stability challenge of the kickstand position.

HOW TO DO THE ALTERNATING SPRINTER LUNGE: 

1. Begin by standing with your feet hip-width apart, then step one foot back into a lunge position with the rear knee hovering above the ground, ensuring both knees form 90-degree angles.
2. Make sure neither knee touches the ground.
3. Explosively switch legs, bringing the back leg forward and sending the opposite leg back into a lunge position.
4. Continue alternating legs for each repetition while maintaining a smooth and controlled movement pattern.

WHAT MAKES IT EFFECTIVE:  Leaning forward in the lunge position shifts the focus from primarily engaging the quadriceps to targeting the glutes more intensely, transforming the exercise into one that emphasizes the posterior chain.

HOW TO DO THE POWER PUSHAWAY: 

1. Begin in a starting position with your hands slightly wider than shoulder-width apart, firmly pressing into the ground.
2. Keep your body on your toes with knees bent and hips back.
3. Extend your arms fully, pushing yourself back.
4. Then, lower yourself down and forward in a controlled manner, ensuring your elbows remain close to your body.
5. Push backward to return to the starting position and repeat the movement for the desired number of repetitions.

WHAT MAKES IT EFFECTIVE:  This exercise targets the shoulders similarly to the Handstand Pushup, albeit with less emphasis on lifting one’s entire bodyweight off the ground, yet still effectively engages the muscles.

HOW TO DO THE COBRA PUSHUP: 

1. Begin by lying face down on the ground with your palms planted next to your chest, elbows tucked close to your body.
2. Push through your hands to lift your body off the ground – Make to sure keep your hips and thighs above the floor.
3. Ensure your arms are fully extended as you reach the top of the movement, then lower yourself back down in a controlled manner to complete one repetition.

WHAT MAKES IT EFFECTIVE:  This exercise targets the muscles of the upper body, particularly the chest, shoulders, and triceps, while also engaging the muscles of the lower back and core for stabilization.

HOW TO DO THE SEATED PULLUP: 

1. Position yourself below a broomstick placed atop two pieces of furniture, such as couches or chair edges, ensuring the stick is secure.
2. With knees slightly bent and feet planted on the ground, grasp the broomstick with palms facing away from you, then pull your chest towards the stick while lifting your hips off the floor.
3. Lower yourself back down in a controlled manner to complete one repetition, engaging the muscles of the back and arms throughout the movement.

WHAT MAKES IT EFFECTIVE:  This exercise engages multiple muscle groups, including the latissimus dorsi, rhomboids, and biceps, promoting strength and muscular development in the upper body.

HOW TO DO THE BODYWEIGHT SLIDING PULLDOWN: 

1. To perform the Bodyweight Sliding Pulldown, start on all fours with your knees positioned on a towel placed on a smooth floor surface.
2. Ensure that your feet are lifted off the ground.
3. Next, pull your knees towards your arms while maintaining stability.
4. Engage your latissimus dorsi muscles throughout this movement.
5. Slide your knees back out to the starting position. Remember to use a slick surface such as hardwood or tile to facilitate smoother sliding action.

WHAT MAKES IT EFFECTIVE:  As the knees are pulled towards the arms, the back muscles engage to stabilize and execute the movement, resulting in increased strength and muscular development in the back region. Additionally, the sliding action allows for a smooth and controlled range of motion, further enhancing the effectiveness of the exercise.

HOW TO DO THE REVERSE CORKSCREW: 

1. Start by reclining with your arms extended to the sides for stability and your legs raised straight up into the air.
2. Initiate the movement by lifting your hips off the ground and twisting them slightly to one side while bringing your legs towards that side.
3. Return to the center position before repeating the motion to the other side.
4. Ensure to engage the lower abdominal muscles throughout the movement to maintain stability and control.

WHAT MAKES IT EFFECTIVE:  Adding a rotational element to engage the obliques enhances the effectiveness of the exercise.

HOW TO DO THE SPLIT SQUAT LATERAL HOP: 

1. Begin in a split squat position with your left leg forward.
2. Jump your feet into split squats in a left-right-left pattern, then hop laterally while maintaining the split squat position.
3. Reverse the movement to perform split squats with your right leg forward, then repeat the sequence.

WHAT MAKES IT EFFECTIVE:  Split squat lateral hops effectively target the lower body by combining dynamic split squat movements with plyometric lateral hops, engaging multiple muscle groups to promote strength, power, agility, and cardiovascular endurance.

HOW TO DO THE PRISONER WALK UP: 

1. To execute Prisoner Walk Ups, start by kneeling with your hands behind your head and arms extended out to the sides.
2. Next, rise into a squat position one leg at a time, ensuring to keep your knees bent throughout the movement.
3. Finally, return to the starting position by lowering one knee to the floor at a time.

WHAT MAKES IT EFFECTIVE:  This exercise targets the lower body and engages the core muscles for stability and control.

HOW TO DO THE SIDEWINDER: 

1. Begin by standing with your feet wider than shoulder-width apart in a squat position, with your arms extended out in front of you parallel to the floor and your hands clasped together.
2. Next, rotate your arms and body towards the left, lowering your left knee to the floor, and then rotate towards the right, lowering your right knee to the floor while maintaining the squat position.
3. Repeat this rotational movement from side to side to engage the core muscles and promote flexibility in the hips and lower body.

WHAT MAKES IT EFFECTIVE:  By performing rotational movements while in a squat position, this exercise targets muscles such as the quadriceps, hamstrings, glutes, and hip abductors, enhancing strength and endurance in the lower body.

HOW TO DO STEP THROUGH PUSHUPS: 

1. Start in a pushup position, then complete a pushup and bring your left leg across and under your body, touching your left foot to the floor next to the right side of your body.
2. Return to the starting position, perform another pushup, and repeat the movement with your right leg.

WHAT MAKES IT EFFECTIVE:  By incorporating a dynamic leg movement between pushups, this exercise adds an extra challenge to the traditional pushup, increasing the intensity and requiring greater stabilization from the upper body muscles.

HOW TO DO PUSHUP TOE TAPS: 

1. Begin in a pushup position and complete a pushup.
2. Then, reach your right hand back to touch your left toe while maintaining stability and balance.
3. Return to the pushup position and perform another pushup.
4. Next, reach your left hand back to touch your right toe.
5. Repeat this sequence, alternating between touching each toe after each pushup.

WHAT MAKES IT EFFECTIVE:  This exercise not only targets the muscles traditionally engaged in pushups, such as the chest, shoulders, and triceps, but also activates the core and requires additional coordination and stability to perform the toe taps, thus providing a comprehensive upper body workout.

HOW TO DO HOVER PULSES: 

1. Start in a push-up position with your hands placed slightly wider than shoulder-width apart and your body in a straight line from head to heels.
2. Lower your body towards the ground until your chest is just above the floor, then hold this position (hover) while pulsing up and down slightly.
3. Maintain tension in your chest, shoulders, and triceps throughout the movement.
4. Repeat for the desired number of repetitions.

WHAT MAKES IT EFFECTIVE:  This exercise challenges the muscles of the upper body, particularly the chest, shoulders, and triceps, while also engaging the core for stability.

HOW TO DO THE RESISTANCE BAND NO MONEY CURL: 

1. Start by standing with your feet hip-width apart and holding a resistance band in both hands with your palms facing up.
2. Maintain proximity of your elbows to your sides and ensure your upper arms remain still during the exercise.
3. Begin by flexing your elbows to curl the band towards your shoulders, focusing on the inner portion of the biceps.
4. As you lift the band to shoulder height, you’ll also engage your rotator cuff muscles due to the resisted external rotation.
5. For an added challenge, try extending the time under tension by controlling the speed of both the lifting and lowering phases of the exercise.

WHAT MAKES IT EFFECTIVE:  With the No Money Curl, you’re not only experiencing resistance during flexion and supination but also during external rotation.

HOW TO DO THE RESISTANCE BAND DRAG CURL: 

1. Stand at the center of a resistance band, maintaining a hip-width distance between your feet.
2. Grasp one end of the band in each hand with your palms facing upwards and your arms fully extended downwards by your sides.
3. With elbows close to your body, slowly bend them and pull the bands up towards your shoulders, dragging them along your torso.
4. Focus on squeezing your biceps at the top of the movement, then slowly lower the bands back down to the starting position while maintaining tension.

WHAT MAKES IT EFFECTIVE:  By keeping the elbows close to the body and dragging the resistance bands along the torso during the curling motion, this classic biceps exercise allows for a more focused and intense contraction of the biceps, promoting greater muscle activation and growth.

HOW TO DO THE RESISTANCE BAND HAMMER CURL: 

1. Start by positioning yourself in the middle of a resistance band, ensuring your feet are hip-width apart.
2. Grasp one end of the band in each hand with your palms facing each other (in a neutral grip), arms fully extended down by your sides, and elbows close to your body.
3. Keeping your wrists straight, slowly curl the bands up towards your shoulders, maintaining tension in the bands throughout the movement.
4. Squeeze your biceps at the top of the movement, then slowly lower the bands back down to the starting position while maintaining control.

WHAT MAKES IT EFFECTIVE:  The Resistance Band Hammer Curl effectively targets the biceps brachii muscle group, promoting development and strength due to its ability to maintain constant tension throughout the movement.

HOW TO DO WEIGHTED DIPS: 

1. Wear your backpack with added weight to increase muscle hypertrophy.
2. If you don’t have a dip station, you can use a pair of sturdy chairs or an L-shaped kitchen counter.
3. Ensure to maintain an upright position during the exercise, as this shifts the focus to the triceps rather than the chest, maximizing the effectiveness of the exercise.

WHAT MAKES IT EFFECTIVE:  By maintaining an upright position during the exercise, the emphasis is placed squarely on the triceps, allowing for a more focused and intense contraction.

HOW TO DO THE TRICEPS PUSHDOWN: 

1. Attach the bands or collars to a sturdy overhead anchor point, such as a pull-up bar.
2. Begin with your hands at shoulder height or the top of your chest height, ensuring that your arms form a 90-degree angle.
3. Keep your upper arms close to your sides throughout the movement.
4. Push the bands or collars down towards the ground until your arms are fully extended, focusing on contracting your triceps.
5. Slowly return to the starting position and repeat for the desired number of repetitions, maintaining control and proper form throughout the exercise.

WHAT MAKES IT EFFECTIVE:  This exercise effectively mimics the strength curve of a cable machine, providing resistance throughout the entire range of motion to effectively target and develop the triceps muscles.

HOW TO DO THE DIAMOND CUTTER PUSHUP: 

1. Start in a traditional push-up position but with your hands close together, forming a diamond shape with your thumbs and index fingers.
2. Keep your elbows tucked close to your sides as you lower your chest towards the ground, emphasizing the contraction in your triceps.
3. Push back up to the starting position, focusing on fully extending your arms while maintaining tension in your triceps.

WHAT MAKES IT EFFECTIVE:  The narrow hand placement increases the emphasis on the triceps muscles, making them work harder during the exercise.

HOW TO DO THE DECLINE PUSH-UP: 

1. Start by positioning yourself face-down with your hands slightly wider than shoulder-width apart and your feet elevated on a stable surface, such as a bench or step.
2. Ensure your body maintains a straight line from head to heels.
3. Bend your elbows to lower your chest towards the ground while keeping your body straight and engaging your core.
4. Once your chest is just above the ground, push yourself back up to the starting position by straightening your arms.

WHAT MAKES IT EFFECTIVE:  Decline Pushups target the upper chest, shoulders, and triceps effectively due to the elevated foot position, making them a challenging and effective variation of the traditional pushup.

HOW TO DO THE TWISTING FLAT PUSHUP: 

1. Start in a standard push-up plank position with your legs straight and your body forming a straight line from head to heels.
2. Place your hands on the floor shoulder-width apart. Lower yourself as far as you can in the plank position, ensuring that your upper body does not touch the floor.
3. For a beginner exercise, traditional push-ups can be performed on the knees.
4. For more advanced individuals, perform the twisting version by following the same movement pattern as in the decline version, twisting your torso to one side as you push up and alternating sides with each repetition.

WHAT MAKES IT EFFECTIVE:  One of my favorite upper body exercises, this one targets the chest, shoulders, and triceps while also engaging the core and obliques due to the twisting motion.

HOW TO DO THE INCLINE PUSHUP: 

1. Find a sturdy elevated surface such as a bench, chair, or countertop.
2. Begin by placing your hands slightly wider than shoulder-width apart on the elevated surface, ensuring that your body forms a straight line from head to heels.
3. Keep your feet firmly planted on the ground and your arms fully extended.
4. Lower your chest towards the elevated surface by bending your elbows while keeping your body straight and your core engaged.
5. Once your chest is close to the surface, push yourself back up to the starting position by straightening your arms.

WHAT MAKES IT EFFECTIVE:  Incline Push-Ups target the chest, shoulders, and triceps effectively and are a great option for individuals who are new to push-ups or looking to modify the exercise to make it less challenging.

HOW TO DO THE W RAISE: 

1. Begin by lying flat on your back on the floor. Keep your arms at your sides with your palms facing downwards.
2. Extend your legs straight out in front of you so that they form the low point of the outer leg of the ‘W’.
3. Engage your core and keep your legs straight as you lift them up towards the ceiling. This upward movement marks the beginning of forming the first slant of the ‘W’.
4. Slowly lower your legs halfway down to the middle of the ‘W’. Your legs should not touch the floor but remain suspended in the air.
5. From the middle position, lift your legs back up to the top. Keep your legs straight and core tight to maintain a controlled movement.
6. This motion completes the peak of the ‘W’ and prepares you to draw the descending slant of the ‘W’.
7. Lower your legs down to create the final outer leg of the ‘W’. Your legs should again reach a point close to the floor but not touching it.
8. Ensure your movements are smooth and controlled, focusing on using your core strength to manipulate the movement of your legs.
9. Now, reverse the pattern of your leg movements to return to the starting position, completing the overall ‘W’ shape.

WHAT MAKES IT EFFECTIVE:  The W-Raise is an advanced lower abdominal exercise that helps in strengthening your core by mimicking the shape of an upside-down ‘W’ with your legs.

HOW TO DO THE BANDED PULLDOWN: 

1. Start by reclining on a soft surface, such as a yoga poses mat. Bend your knees and position your feet flat on the floor, close to your buttocks.
2. Fold your arms across your chest, positioning each hand on the opposite shoulder.
3. Activate your core by drawing your belly button towards your spine. This helps to protect your lower back and activates the abdominal muscles more effectively.
4. Start the sit-up by lifting your head, followed by your shoulder blades, off the ground. As you sit up, focus on using your abdominal muscles rather than pushing from your neck or pulling with your arms.
5. As your upper body comes off the ground, simultaneously open your arms out to the sides and upwards into a goal post position (arms bent 90 degrees at the elbows, palms facing forward). This helps engage the muscles in your upper back and adds a slight resistance that enhances the upper body home workout.
6. Continue lifting your upper body until your chest is upright or as far as you can comfortably go without straining your back.
7. Pause briefly at the top of the movement to ensure full engagement of your abdominal muscles.
8. Begin to lower your body back down to the starting position slowly and with control. As you lower, bring your arms back across your chest to the crossed position.

WHAT MAKES IT EFFECTIVE:  The Butterfly Sit Up is a variation of the traditional sit-up that incorporates arm movements to engage your upper back while also providing momentum to assist the core-focused exercise.

HOW TO DO THE SIT UP ELBOW THRUST: 

1. Begin by reclining on a soft surface, like a yoga mat. Bend your knees and place your feet flat on the ground, set hip-width apart.
2. Your arms can rest comfortably by your sides, or you may begin with your hands gently placed on the sides of your head or temples to prevent straining your neck during the sit-up.
3. Engage your core muscles by pulling your belly button towards your spine.
4. Initiate the sit-up by lifting your head, followed by your shoulders, and torso off the ground. Move smoothly and use your abdominal muscles to pull yourself up, not momentum.
5. As you reach the top of the sit-up, drive your left elbow across your body toward the right side. This should be a controlled yet explosive movement, rotating your torso as you thrust the elbow.
6. Make sure to engage your obliques as you twist, enhancing the rotational force and effectiveness of the exercise.
7. After completing the elbow thrust, bring your torso and elbow back to the center.
8. Slowly and with control, lower yourself back down to the starting position on the ground. Ensure that your movement is smooth and controlled to maximize engagement of your core muscles throughout the range of motion.

WHAT MAKES IT EFFECTIVE:  The Sit Up Elbow Thrust is a dynamic core exercise that incorporates a rotational movement to enhance oblique engagement. It is a bit more explosive than a traditional sit-up, making it excellent for developing power and strength in the abdominal and rotational muscles.

HOW TO DO THE BACK WIDOW: 

1. Lie face-up on the floor with your elbows bent, fists pointing upwards. Keep your knees bent and feet flat on the ground.
2. Engage your rhomboids, traps, and posterior deltoids by pressing your elbows firmly into the floor. This will lift your upper body and spine off the ground.
3. Squeeze your shoulder blades together to deepen the contraction.
4. Hold briefly at the top of the movement, then slowly lower your upper body back down to the floor.
5. Push through your elbows to lift up again, repeating the movement for your desired number of reps.

WHAT MAKES IT EFFECTIVE:  The Back Widow is an effective home back exercise because it strengthens the rhomboids, traps, and posterior deltoids, improving posture and functional strength without requiring equipment.

HOW TO DO THE SLIDING LAT PULLDOWN: 

1. Begin by lying facedown with your body fully extended on the floor, feet back, and spine neutral. Extend your arms straight out in front of you, hands shoulder-width apart on the ground.
2. Activate your core muscles to stabilize your body.
3. Push through your hands to lift your chest off the floor, coming into a plank-like position while maintaining a strong core.
4. Slowly lower yourself back down towards the floor, keeping your belly and hips stable as you return to the original starting position.

WHAT MAKES IT EFFECTIVE:  You’ll notice that this highly effective exercise closely resembles a Pullover or Straight-Arm Pulldown, which is one of my favorite advanced exercises for targeting the lats.

HOW TO DO THE REVERSE SUPERMAN: 

1. Lie face down with your hands facing up towards the ceiling, elbows tucked close to your sides, and your arms and legs aligned in a straight line.
2. Squeeze your glutes to lift your arms and legs off the ground simultaneously.
3. Rotate your arms and pull your shoulder blades together, turning your hands towards the floor as you perform the motion.
4. Lower your arms and legs back to the ground in a controlled manner to return to the starting position.

WHAT MAKES IT EFFECTIVE:  When training the lower back, it’s essential to engage complementary muscles like the glutes, lower body, and lats, which are all targeted in the Reverse Superman exercise, while also involving the rotator cuffs through shoulder blade rotation.

HOW TO DO THE BODYWEIGHT SQUAT: 

1. Stand with your feet hip-width apart.
2. Lower yourself into a deep squat until your thighs are parallel to the floor.
3. Press through your heels to stand back up to the starting position.

WHAT MAKES IT EFFECTIVE:  The Bodyweight Squat strengthens the entire lower body by engaging the quads, glutes, hamstrings, and core, improving overall muscle tone and functional movement.

HOW TO DO THE BODYWEIGHT SWING: 

1. Stand with your feet hip-width apart.
2. Hinge at your hips and lower into a partial squat, then explosively extend your hips forward while squeezing your glutes at the top.
3. Continue this fast-paced hip hinge movement for a series of repetitions, maintaining good form throughout.

WHAT MAKES IT EFFECTIVE:  The swing pattern reinforces a hip hinge movement, which is crucial for developing strength in the posterior chain (glutes, hamstrings, and lower back).

HOW TO DO THE JANE FONDA: 

1. Lie on your right side, keeping your body in a straight line.
2. Lift your left leg upwards while keeping the knee straight to perform leg raises, targeting the hip adductors.
3. After completing the set, switch to your left side and repeat the exercise with your right leg.

WHAT MAKES IT EFFECTIVE:  Jane Fondas effectively strengthen weak hip adductors by isolating and targeting these muscles through controlled leg raises, thereby improving stability and reducing injury risk.

HOW TO DO THE BODYWEIGHT REVERSE LUNGE: 

1. Start in a standing position with your feet hip-width apart and your hands at your hips or in front of you for balance.
2. Take a step backward with your right foot while maintaining your left foot firmly planted. Your right heel should stay lifted off the ground.
3. Bend your knees to lower into a classic lunge, positioning your right knee just above the ground without touching it and keeping your left knee directly above your ankle.
4. Press firmly through your left heel and use your right toes to push yourself back to the starting position.
5. Repeat the movement with your left foot stepping back.

WHAT MAKES IT EFFECTIVE:  The Bodyweight Reverse Lunge is an effective leg exercise because it strengthens the quads, glutes, and hamstrings while improving balance and reducing knee strain by minimizing forward knee pressure.

HOW TO DO THE BODYWEIGHT HAMSTRING RDL: 

1. Bend forward at the waist while keeping your hips relatively stable, focusing the effort on your hamstrings rather than your glutes.
2. Bring your upper body slightly below parallel to the ground at the bottom of each rep.
3. Use your fingertips to touch the floor to ensure you’re lowering far enough.

WHAT MAKES IT EFFECTIVE:  The Bodyweight Reverse Lunge is an effective leg exercise because it strengthens the quads, glutes, and hamstrings while improving balance and reducing knee strain by minimizing forward knee pressure.

HOW TO DO THE DUMBBELL CLEAN UP AND OVER: 

1. Stand with your feet hip-width apart, chest muscles up, holding a single dumbbell in a crush grip with both hands.
2. Explosively clean the dumbbell to one shoulder, then press it overhead to the opposite shoulder. Lower the weight back to the ground and repeat.
3. Keep your core tight throughout.
4. When catching the dumbbell on your shoulder, plant your feet flat to absorb the weight eccentrically, preparing for an explosive overhead clean to the opposite shoulder.

WHAT MAKES IT EFFECTIVE:  This dynamic dumbbell lift targets your shoulders, back, biceps, brachialis, and legs in one essential movement, harnessing both upper and lower body strength, including arm power, in a compound exercise.

HOW TO DO THE DUMBBELL GOBLET LUNGE: 

1. Begin in a lunge position with your feet hip-width apart, holding one end of a dumbbell with both hands.
2. Raise the dumbbell to chest height in a Goblet Squat position. Step backward into a reverse lunge, return to standing, then complete a Goblet Squat.
3. Use a slightly wider stance in the Goblet Squat position to provide a stable base when transitioning to the reverse lunge.
4. Keep your core stable throughout to ensure control and support during the movement

WHAT MAKES IT EFFECTIVE:  This exercise targets multiple lower body muscles, improves core stability and balance, provides progressive overload, and corrects muscle imbalances through unilateral training.

HOW TO DO THE DUMBBELL T-BAR ROW: 

1. Engage your legs during the initial quarter of the motion to help handle heavier weights and maintain an explosive movement.
2. Focus on keeping proper form throughout this powerful exercise. Tilt the heels of your hands down for an increased range of motion to prevent the dumbbell from hitting your torso at the top.
3. Bend forward at the waist to load the lats effectively, ensuring your lower back remains straight and doesn’t round.

WHAT MAKES IT EFFECTIVE:  This exercise engages the lats, rhomboids, traps, and rear delts, providing a comprehensive workout for upper and mid-back muscles.

HOW TO DO THE DUMBBELL CRUSH GRIP FLOOR PRESS: 

1. Lie flat on your back on the floor with your knees bent and feet firmly planted.
2. If using a single heavy dumbbell, hold it horizontally with both hands gripping the handle, directly over your chest.
3. Squeeze the dumbbell handle as tightly as possible with both hands, applying inward pressure to create isometric abduction, which activates your chest muscles.
4. Extend the dumbbell directly upward until your arms are fully extended above your body.
5. Slowly lower the dumbbell back down to your chest, maintaining a strong crush grip.

WHAT MAKES IT EFFECTIVE:  Crush Grip Floor Chest Presses are effective because it maximizes chest strength activation through an isometric inward squeeze while also engaging the shoulders and triceps, providing a comprehensive upper body workout.

HOW TO DO THE RESISTED HIP HINGE: 

1. Secure the resistance band around your body so that the tension pulls you backward into the starting hip hinge position, with your hips positioned behind your feet.
2. Bend at your hips with a slight bend in your knees, ensuring your legs aren’t completely straight.
3. Drive your hips forward using your glute muscles, then squeeze them to control the eccentric phase as you lower back down into the hinge position.

WHAT MAKES IT EFFECTIVE:  This is one of the best resistance band exercises for improving hip hinge mechanics and building strength.

HOW TO DO THE OVERHEAD JACKHAMMER: 

1. Anchor the resistance band securely under your feet and hold it with both hands using an overhand grip.
2. Keeping your arms straight, pull the band upwards in front of you, raising it above your head. Engage your shoulders, core, and arms throughout the movement.
3. Once the band is fully overhead, pause for a moment to maintain the contraction.
4. Control the band’s descent as you lower your arms back down in front of you, maintaining straight arms.

WHAT MAKES IT EFFECTIVE:  This exercise effectively engages the shoulders, upper back, and core by challenging stability and control through the overhead pulling motion.

HOW TO DO THE BAND FACE PULL: 

1. Anchor a resistance band at upper chest or eye level to a sturdy object, such as a door frame or squat rack.
2. Stand facing the anchor point and hold the band with both hands using an overhand grip, palms facing downward, with your feet hip-width apart.
3. Step back to create tension in the band and extend your arms straight forward, keeping them at shoulder height. Engage your core to maintain a stable stance.
4. Pull the band directly toward your face, leading with your elbows and flaring them out to the sides to form a 90-degree angle at the elbow.
5. Squeeze your shoulder blades together and retract your scapulae as the band approaches your face.
6. Slowly release the tension, extending your arms back to the starting position with control.

WHAT MAKES IT EFFECTIVE:  Resistance band face pulls effectively strengthen the upper back and shoulder stabilizers, improving posture and shoulder health by targeting the rear deltoids and scapular muscles.

HOW TO DO THE LEVITATION SQUAT: 

1. Start by standing with your feet shoulder-width apart.
2. Raise your left foot off the ground behind you, bending your left knee.
3. Perform a bodyweight squat on your right leg, ensuring you squat deeply enough for your knee to touch the ground.
4. Complete all repetitions on your right leg before switching to your left leg.
5. Repeat the same movement on your left leg, maintaining proper form throughout the exercise.

WHAT MAKES IT EFFECTIVE:  The Levitation Squat serves as a beneficial regression from the Pistol Squat, as it’s simpler to execute this single-leg movement with your leg positioned behind your body, akin to a Bulgarian split squat. This positioning reduces the challenge of maintaining balance, making it more accessible.

HOW TO DO THE DIVEBOMBER PUSHUP: 

1. Begin in a push-up or low plank position with your feet shoulder-width apart and your chest parallel to the floor.
2. Push your chest forward, lifting it into a cobra position without allowing your body to touch the floor.
3. Bend your elbows to return to the starting push-up position, then repeat the movement.

WHAT MAKES IT EFFECTIVE:  The Divebomber Pushup effectively targets your chest, shoulders, and triceps with equal intensity throughout the entire range of motion.

HOW TO DO THE MULE KICK: 

1. Begin on all fours, with your hands and feet shoulder-width apart.
2. Raise your hips, engaging your glutes and thighs, and jump your feet upwards.
3. Each repetition resembles an explosive shoulder press, as your shoulders remain in contact with the ground.
4. Instead of pushing dumbbells away from you, focus on pushing your body up and away from the ground, engaging your shoulders and upper body muscles.

WHAT MAKES IT EFFECTIVE:  This bodyweight conditioning exercise is fantastic for elevating your heart rate while also providing a workout for your shoulders.

HOW TO DO THE KICKTHROUGH BURPEE: 

1. Begin in a high plank position with your arms and legs extended.
2. Kick your left leg towards the right side of your body as you simultaneously lift your right arm, extending your leg as far out to the side as possible.
3. Repeat the movement on the other side, kicking your right leg towards the left side of your body as you lift your left arm.
4. Perform a pushup while maintaining proper form.
5. Stand up and jump explosively before returning to the plank position.

WHAT MAKES IT EFFECTIVE:  The Kickthrough Burpees exercise effectively engages multiple muscle groups, including the core, arms, legs, and shoulders, while also incorporating cardiovascular elements for an awesome high-intensity, full-body workout.