Examples Exercises


Lunges Bodyweight lunges can either be done as a static exercise, alternating your legs as you step forward, or you can try “walking lunges”. You can even increase the intensity and do these as jump lunges for more of a challenge.


Plank Plant hands directly under shoulders. Ground toes into the floor and squeeze glutes to stabilize your body.
Neutralize your neck and spine by looking at a spot on the floor about a foot beyond your hands.
Hold the position for 20 seconds. As you get more comfortable with the move, hold your plank for as long as possible without compromising your form or breath.


Pullups Exhale while pulling yourself up so your chin is level with the bar. Pause at the top. Lower yourself (inhaling as you go down) until your elbows are straight.
Repeat the movement without touching the floor. Complete the number of repetitions your workout requires.

pistol squat

Pistol Squat Stand holding your arms straight out in front of your body at shoulder level, parallel to the floor, then raise your right leg off the floor in front and hold it there.
Push your hips back and lower your body as far as you can. Pause, then push your body back to the starting position.

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