For beginners, start by lying on your stomach with legs extended. Place palms on the floor under shoulders, then press into hands and heels to lift chest, torso, and legs. Engage core, hold for a second, then return to starting position.
With or without weights, step your right foot forward from standing to form a 90-degree angle with your knee. Ensure the knee doesn't extend past the ankle. Position the back knee parallel to the floor before returning to starting position. Repeat on the opposite side.
Begin with feet hip-distance apart, arms alongside your body. Engage core, broaden chest, and push hips back and down as if sitting down. Pause when thighs are parallel to the floor, then press into feet to return to starting position.
Hold dumbbells in each hand, feet hip-width apart. Bend arms to rest one end of each weight on shoulders. Lower hips down and back into a squat position. Push up through heels to return to starting position.
Lie on back on a bench or exercise ball, hold dumbbells above chest, fully extend arms to press weights straight above shoulders. Pause, then lower weights to starting position.
From standing, lower into a squat and place hands on the floor under shoulders. Hop legs back to a pushup position, perform one pushup, then jump feet forward. Extend arms overhead and jump up explosively. Return to squat position and repeat.
From standing, lower into a squat and place hands on the floor under shoulders. Hop legs back to a pushup position, perform one pushup, then jump feet forward. Extend arms overhead and jump up explosively. Return to squat position and repeat.
Lie on back on a bench, position barbell at chest level, hands at shoulder-width. Engage shoulders and core, push barbell off rack, lower until it skims chest, then push back up to starting position.
Press feet into footplate, engage core, and push footplate away. Extend legs while keeping head and back flat against pad. Pause, then slowly bend knees to lower footplate to starting position.