Equipment needed: Kettlebell or dumbbells
How to do it right: Pick up one of your heavy weights (or use a kettlebell, as shown) and stand in a wide stance, toes out, holding the weight in the left hand.
- Squat down, keeping the knees in line with the toes.
- Put the weight on the floor.
- Switch hands and stand up, holding the weight in the other hand.
Duration: 60 seconds
3. Pushups
Pushups are a great way to work the chest, arms, shoulders, and core. If you can’t do a full pushup, consider an incline pushup, or put your knees down on the floor or mat to make the move easier.
Equipment needed: None (mat optional)
How to do it right: Begin on your hands and knees, resting your hands on the mat about shoulder-width apart, palms flat. Extend the legs straight, resting on your toes. Make sure your hands are directly under the shoulders.
- Bend the elbows, allowing them to flare naturally out to the sides and lower your body until your nose touches the floor.
- Keep your torso rigid and avoid sagging in the middle or piking the hips up.
- Push into the floor to push yourself back to starting position, continuing to keep the torso and legs braced.
Duration: 60 seconds
4. Mountain Climbers
This move is essentially a plank with alternating knee bends. Mountain climbers work the whole body, but especially the muscles in your arms, shoulders, quads, and core.