There's nothing quite like the accomplished feeling you get after you crush a workout.
One of the purest tests of strength, the squat incorporates almost all of the muscles in your legs and core, says Yellin. The GIF above shows a bodyweight squat, which is a good way to nail down your form. Once your form is solid, you can add weight by holding dumbbells or a bar in front of your shoulders , resting a barbell on your back , or holding a weight in front of you at your chest .Lower your hips into a squat as you bend your knees and keep your back flat.
Keeping your core engaged, push through your heels to stand up straight and return to the starting position. Keep the weight close to your shins as you pull up.The deadlift is a hip-hinging movement that targets the hamstrings and glutes. It also engages your shoulders, back, and core.Glute bridges target one of the largest muscles in the lower body—the glutes, says Yellin. They also contribute to building leg strength and core stabilization.
Start in a high plank with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and core and glutes engaged.Push through the palms of your hands to straighten your arms. That’s 1 rep. Perform a row by pulling the weights up toward your chest, keeping your elbows close to your body, and squeezing your shoulder blades for 2 seconds at the top of the movement. Your elbows should go past your back as you bring the weight toward your chest.This bent-over row is a pulling exercise that uses all of the pulling muscles in your upper body, including the back, shoulders, and biceps, says Yellin. “It also requires leg and core engagement to maintain a strong position,” he adds.
This will help give you a sense of what rotating your torso should feel like, and it may even be a feel-good stretch after sitting all day. Now “chop” the weight down to the left, bringing it across the front of your body and aiming for your left ankle, allowing your torso and toes to naturally rotate in that direction. Focus on keeping your lower body stable and rotating from your core. This is 1 rep.The woodchopper exercise targets the muscles of the core, specifically the obliques. It also works the legs and glutes. An added bonus: It will give your heart rate a little boost.
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