Bodyweight Bench Dips
Uses your own bodyweight to strengthen the backs of your arms. These are the muscles that push you up out of a chair.
Bodyweight Lateral Box Step-Overs
Stepping sideways up and over a low box builds leg strength and balance for curbs, stairs and uneven ground.
Dumbbell Single-Arm Bent-Over Rows
Builds one-arm pulling strength, like starting a lawn mower, with your free hand braced so your back stays supported.
Weighted Hip Thrusts
Builds strong glutes by driving your hips up against a weight. That's the power you use to climb stairs, stand up and run.
Bodyweight Bulgarian Split Squats
A single-leg squat with your back foot raised behind you, building leg strength and balance with no weights needed.
Bodyweight Step-Ups with Knee Drive
Builds the leg strength and one-leg balance you use on stairs. Each climb finishes with a lifted knee for power and coordination.
Box Jumps
An explosive leap onto a sturdy surface that builds leg power and quickness, with a softer landing than flat ground.
Burpee Box Jumps
Links a full-body drop to the floor with a jump onto a box. It builds leg power and raises your heart rate fast.
Dumbbell Bulgarian Split Squats
A single-leg squat with your back foot raised behind you. It builds leg strength and balance and evens out a weaker side.
Dumbbell Goblet Bulgarian Split Squats
A single-leg squat with your back foot raised and a weight held at your chest. It builds strength and balance one side at a time.
Dumbbell Front-Foot-Elevated Bulgarian Split Squats
The toughest split squat, with both feet raised so you sink deeper, building single-leg strength and hip flexibility.