Place a barbell on the upper back. Elbows should sit directly below hands and the bar. Lift chest up and brace abs to create good standing posture before beginning movement. Bend down, aiming for a full squat (when hamstrings touch calves of both legs). Complete 10-12 repetitions. Tempo: 3 0 1 0. Photography by Mel Koutchavlis
(2). Squeeze pectoral muscles to bring weights back together. Complete 10-12 reps. Tempo: 3 0 1 1. Photography by Mel Koutchavlis
(2). Push hard off the floor with your front foot, then return to starting position. Repeat on other side. This is one rep. Complete 10-12 reps. Tempo: 2 0 1 0. Photography by Mel Koutchavlis
Start with forearms flat on the floor, elbows under shoulders. Push toes into floor and lift knees and hips off floor. Brace core muscles, squeeze glutes, and make sure hips stay square. Aim to hold position for 1 minute (with perfect form). Complete 3 reps.. Photography by Mel Koutchavlis
Lift chest up and brace abs to create good standing posture with a neutral spine. Soften knees. Keeping torso still, bend at hips and allow body weight to sit back on heels. Hold barbell with hands shoulder-width apart and palms facing away from body. Move to a bent-over position. Bring barbell up to touch bellybutton, then release and return to starting position. Complete 10-12 reps. Tempo: 3 0 1 1. Photography by Mel Koutchavlis
(B). Inhale as you lower the ball and heels back to starting position. Complete 12-15 reps. Tempo: 2 0 2 0. Photography by Mel Koutchavlis
Lie on the floor, bracing abs and keeping spine neutral. Hold medicine ball behind head. Lock both legs at a 90-degree angle, with feet flexed so that both heels lightly touch the ground (1). Exhale as you begin movement. Raise legs and simultaneously bring up the ball, reaching it as close to ankles as possible. Photography by Mel Koutchavlis
Strengthen quads and the muscles around your knees with these moves. Start with feet hip-width apart (1). Step front leg forward and bend knee until the hamstring touches the calf. Photography by Mel Koutchavlis
Lie on your back. Hold both dumbbells above shoulders, palms facing away from face. Bend knees and rest feet on floor (1). Lightly squeeze shoulderblades together and lift chest. Keeping elbows slightly bent, extend both arms out to the sides until dumbbells are in line with ears. Photography by Mel Koutchavlis
Lie on your back. Hold both dumbbells above shoulders, palms facing away from face. Bend knees and rest feet on floor (A). Lightly squeeze shoulderblades together and lift chest. Keeping elbows slightly bent, extend both arms out to the sides until dumbbells are in line with ears. Photography by Mel Koutchavlis
