Hip thrusters are an advanced type of bridge. They are traditionally done using a workout bench. Using a stability ball increases total core activation. No stability ball? Try using an ottoman or stable coffee table.
Lateral movement increases the cardiovascular work in this squat variation.
This full body move adds core, balance, and shoulder work to a traditional squat.
Skaters are a lower body strengthener and cardio move, making it a great component to any workout
Increase your core work with this advanced lunge move
Adding a bicep curl decreases stability, adding core involvement, and makes this move a full body exercise
Starting in standing position, turn out knees and toes slightly. Hold dumbbell with both hands at chest. Maintaining neutral spine, brace abdominals, keep shoulders down and away from ears, and lower hips below knees. Pushing through full foot, drive upwards back to standing position.
Adding a bicep curl to the lunge reduces stability, making this move even more effective in a full body workout
The kettlebell swing incorporates cardio exercise in an excellent core move
The dumbbell swing is an alternative to the kettlebell swing, when you don’t have a kettlebell
Adding a row engages the upper back, making this deadlift a full body move
The one legged deadlift is a fantastic core move that improves stability and balance
Adding upper body movement to the deadlift makes this a full body move
Box jumps improve power performance, strengthen the quads, and increase stability
Side lunges strengthen quads, hips, and glutes while getting your heart rate
