Test your core stability and overhead pressing power with the Z-Press. This is a seated variation of a shoulder press that also ties in your core strength.

Combining a squat and an overhead press, the DB Thruster is a great movement to get the most bang for your buck. This exercise works great in EMOM classes, as well as the conditioning part of your workout.

This variation of the deadlift has the weights in front of your body, as opposed to the sides. Keeping the hips high, the RDL is a great muscle builder for your hamstrings and glutes.

Does the squat movement pattern hurt your knees or low back? Try that same movement with the TRX Strap! Leaning back as far as you need, knee pain should disappear as you descend.

This is one of the best ways to target your triceps utilizing the TRX Strap. Face away from the anchor point and drop your head down toward your hands. Your foot position dictates the intensity of the movement, so adjust accordingly.

Want a great exercise that builds up your backside with little to no stress on the knees? Lie down on the floor and give the glute bridge a try. A dumbbell or weight will add even more resistance.

Using the TRX Strap to keep you in a good position, The TRX Side lunges might be just the variety you need to spice up your workout.

This is an advanced movement that targets building up hamstring strength. Challenge yourself to keep your hips up in the air throughout the entire movement!

Are you ready for a challenging and fun strength routine? For this workout, all you will need is a pair of dumbbells and a fitness mat if you have it. This is an excellent routine to strengthen your lower body, upper body, and core. Make sure to keep your back flat during the deadlifts and don’t rock too high on the hollow rocks.

Have balance issues or knee pain? Using the TRX to help assist with lunges is a great way to achieve the movement with better form AND with less pain. Give it a shot!

Build up the strength in your back and arms with a TRX Row. Your foot position dictates the intensity of the movement, so adjust accordingly.

Are you ready for a fun home strength routine? For this workout, all you will need is a medicine ball and dumbbells to challenge the lunges. This is an excellent full body routine. Keep your elbows in on the push-ups.

The Farmer Carry: sometimes the simplest movements are the most effective, like carrying weight while maintaining a strong body position. The benefits of the Farmer Carry include improving grip strength while providing a full-body strength-building workout.

The single-arm overhead carry will help stabilize and strengthen your shoulders while also building your core. Here’s how to set up for safety, and options for equipment.

Need a quick demonstration on how to perform the V-ups? In this video, Jeff explains points of performance and shows proper technique when doing V-ups. This is an excellent exercise for core strength and only requires your bodyweight.

It is very important to warm up prior to your workouts. Check out this video for a quick demonstration on how to perform a dynamic mobility exercise called four point squats. Jeff will quickly show you how to loosen up your legs and hips so that you are safely prepared to move your body. Great dynamic mobility exercise to perform prior to a lower body workout specifically when the workout calls for squats.

Need a quick demonstration on how to perform Wall Ball Squats? In this video, Jeff explains points of performance and shows proper technique when doing wall balls. This is an excellent total body exercise that will increase your heart rate quickly. All you need is a medicine ball.

Need a quick demonstration on how to perform the strict press using dumbbells? In this video, Jeff explains points of performance and shows proper technique when using dumbbells to perform the strict press. Excellent exercise for raw upper body strength that can be done at home.

Need a quick demonstration on how to perform the tricep dips? In this video, Jeff explains points of performance and shows proper technique when performing tricep dips. This is an excellent exercise for upper body strength and only requires your bodyweight.

Need a quick demonstration on how to perform the barbell strict press? In this video, Jeff explains points of performance and shows proper technique when doing the strict press with a barbell. Excellent exercise for raw upper body strength.

Slam balls are a full-body, compound movement that build your strength and aerobic capacity. Here’s how to set up and execute.

The Step-Up is a functional lower-body movement that trains your quads, hamstrings and glutes. Here’s how to set up for and execute the movement, how to add load with dumbbells, and increase difficulty with box height.

The sit-up is a functional movement that will help you build core strength and improve flexibility. Here’s how to set up for safety, and how to use an ab mat.

The Russian twist with a medicine ball will help you strengthen your obliques and abdominal muscles. Here’s how to set up safely and scale for difficulty.

The single-arm dumbbell row is an effective accessory movement for building strength in your lats, upper back and shoulders. Here’s how to set up for safety and efficacy.

The single-arm dumbbell kickback is an accessory movement that strengthens your triceps while requiring you to engage your core for stability and balance. Here’s how to set up for the lift, along with when to use in your exercise routine.

The Renegade Row is an advanced movement, so start with light weight and increase as you become more comfortable. The Renegade Row combines a plank with a row and is another full-body movement that benefits nearly every muscle in your body. Here is how to set up for safety and to receive the full benefits of the movement.

The Resistance Band Side Step is another highly effective movement using minimal equipment. This exercise strengthens your glutes and hips, stabilizes your knees and hips, and can help prevent injury.

The Resistance Band Bicep Curl is a great way to incorporate strength using minimal equipment. Find out how to set up for the bicep curl, and how to increase difficulty.

Dip. Drive. Press. The Barbell Push Press recruits your legs, core, chest, arms and shoulders. Because it’s an explosive compound movement, it will help transfer greater strength and stability for any other lift your perform.

The Push-up is a fast and effective way to build strength. When executed correctly, the push-up activates nearly every muscle in your body. Here’s how to scale and increase difficulty, all while maintaining a safe position.

Dip. Drive. Press. The Dumbbell Push Press recruits your legs, core, chest, arms and shoulders. Because it’s an explosive compound movement, it will help transfer greater strength and stability for any other lift your perform. Using dumbbells instead of a barbell reduces stress on shoulders.

A mountain climber is a plank plus running in place. While primarily a cardiovascular movement, the mountain climber is a compound, multi-joint exercise that will improve mobility and promote functional fitness.

The pull-up is a complete upper-body and core movement that will build pulling strength, as well as develop muscles in the back, arms, shoulders, chest and core. Watch to learn proper set up and movement patterns, as well as how to scale for difficulty.

On their own the air squat and plank are powerful movements, but together they pack a strengthening and cardiovascular punch. Find out how to safely perform the Plank to Squat, and how to scale for difficulty.

Jumping rope is an accessible way to add cardiovascular exercise to your fitness routine. Here are four options for scaling this movement.

The kettlebell swing is a total-body movement that builds strength while also requiring power, speed, and balance. Find out how to set up safely, and the difference between Russian and American kettlebell swings.

Benefits of the lunge include a strengthened core, glutes, hamstrings and quads, as well as improved balance and flexibility. Find out how to scale for difficulty and for pain or injuries.

The Goblet Squat is an easy and safe way to add weight to your squat. Here’s how to set up and scale the goblet squat, using a kettlebell or dumbbell.

The Hollow Rock is a foundational movement that develops strength through the abdominals, allowing for greater control and sustainability in all lifting movements. Here are four different options for the Hollow Rock, with increasing levels of difficulty.

In and Out Abs is a powerful core builder that can be done from a seated position.

The bent-over dumbbell row provides tremendous strength-building benefits for your back. Here’s how to set up, and how to vary grip to target different muscles.

Barbell Front Squat Squats are some of the most effective strength moves you can perform. Your ability to squat down and stand up with weight not only strengthens your core, glutes, hamstrings, and quads, but also has real-world practicality as a functional movement. Rack position depends highly on your shoulder mobility; here’s how to set up and execute this movement safely.

Feel the burn! The Flutter Kick is a great core exercise that strengthens your transverse abdominis, the deepest muscles in the core, along with your hip flexors. Here’s how to set up for the flutter kick, while supporting your back and head.

Using an exercise ball to support your spine during a crunch will protect your lower back by allowing you to perform the movement more precisely, while also increasing lower back and core strength.

The kettlebell deadlift is a total-body strength movement that relies on your posterior chain. Learn three different ways to set up, and how to lift the kettlebell with good form.

Bicep curls are an accessory movement but effective at building arm strength and increasing your ability to lift and pull heavy objects. Find out how to execute this lift, along with how to vary positioning to challenge your body.

Improve your upper-body strength with the barbell bench press. Build strength, improve bone density and increase your ability to push and press weight with this simple movement. Find out how to set up safely and always make sure you have a spotter, especially with heavier weight.

The air squat is one of the simplest and most effective strength moves you can perform. Your ability to squat down and then stand up repeatedly not only strengthens your core, glutes, hamstrings, and quads, but also has real-world practicality as a functional movement. It’s like an insurance policy for your future self.

The burpee not only builds strength for your entire body, but it transfers to the functionality of your everyday world as you build strength standing up from a horizontal (lying down) position. Find out how to scale, how to land softly and how to protect your knees.

Bench presses strengthen your chest. Incorporating dumbbells allows for greater range of movement, as well as activates smaller stabilizer muscles in the chest and shoulders.