4. Dumbbell front squat: Hold a dumbbell at the sternum (the center of the chest) and do a basic front squat. Place feet a little wider than shoulder-width apart, hips stacked over knees, knees over ankles. Inhale and unlock the hips, bringing them back as the knees begin to bend. Keep the chest and shoulders upright, and continue until the hips are slightly less than 90 degrees from the ground. On the way back up, engage the core and drive through the heels to return to standing.
5. Kettlebell swing: Stand up straight, with feet a bit wider than hip-distance apart. Grab hold of the kettlebell with both hands, keeping the palms face down and arms in front of the body. Keep the knees slightly bent and drive the hips and bell back (it's not a squat, so the knees shouldn't have to bend that much), lowering the body just a bit to an athletic stance. In one fluid motion, explosively drive the hips forward while swinging the kettlebell, engaging the glutes and core.
Upper Body6. Push-up: Get into a plank position with hands planted a little bit wider than shoulder width apart. Keep the elbows close to the body throughout the movement. Ground the toes into the floor and engage the abs and back so the body is neutral. Lower the body in one straight line until the chest touches the floor. Keeping the core engaged, exhale, and push back to the start position.
7. Overhead neutral grip press: Stand with the feet shoulder-width apart core tight. Raise the dumbbell, kettlebell, or barbell up to the shoulders with palms facing each other and the elbows below the wrists. Press the weights upward until the arms are fully extended overhead, and then lower back to the shoulders.