Overhead squat with dumbbells Works: Full-body exercise, with emphasis on glutes, thighs, shoulders and core 1. Stand with your feet slightly wider than shoulder width. Raise your right arm straight up in the air, while the other arm hangs at your waist. 2. Slowly sit back into a full squat position while simultaneously lowering your raised arm, under full control. 3. At the lowest point of your squat, you should be sitting back onto your heels to really activate your glutes. 4. Now, reverse the motion, standing back up while simultaneously raising your left arm. 5. Complete 10 reps on each side.
Drop squat Works: Thighs and glutes 1. Standing in a natural stance with your hands at eye level and elbows tucked in to your torso, look straight ahead. 2. Similar to a rear lunge, squatting onto your right leg while bringing your left leg behind your body. (Note: If you are standing on a typical analog clock, your right foot points to the 12-o-clock position, while your left leg reaches to the 4- or 6-o-clock position. 3. Pause at the bottom and really sit into that glute before reversing motion. 4. Complete 10 reps on each side.
Pushup with alternating arm raise Works: Shoulders, arms, and core 1. Start in a traditional push-up position and lower yourself as you would normally, being sure to keep your abdomen tight. 2. As you press yourself back up to the top of your pushup, extend your right arm in front of you, knuckles to the ceiling, until your body is one straight line. 3. Lower your right arm and continue your next pushup,raising your left arm on the next rep.To really kick this up a notch, grab a light dumbbell in each hand, but make sure your knuckles clear the floor at the bottom. 4. Complete 5 reps on each side for a total of 10 reps per set.
Bow & arrow Works: Full body with an emphasis on glutes, hamstrings, lower back, core, and shoulders 1. Starting on your hands and knees, grab your left knee with your right hand and gently pull it as close to your chin as you can, which will increase your flexibility and range of motion. 2. Extend your left leg straight behind you while extending your right arm straight ahead. (Picture pressing your heel into the wall directly behind you.) Your body should form a straight line, just like an archer. 3. Pause and squeeze each rep to activate your core muscles. 4. Complete 10 reps on each side.