Every Rep, Done Right.

Place two kettlebells on the floor between your feet. Stand with your feet slightly wider than shoulder width. Hinge at your hips and bend your knees slightly. Grip both kettlebell handles with your palms facing each other. Keep your back flat, chest lifted, and core braced. Pull one kettlebell toward your ribs. Keep the opposite kettlebell planted on the floor. Lower the kettlebell under control. Repeat on the other side. Continue alternating for the desired number of repetitions.

Stand with your feet hip-width apart and the barbell resting across your upper chest. Grip the bar slightly wider than shoulder-width. Brace your core and squeeze your glutes. Keep your elbows slightly in front of the bar. Press the bar straight overhead. Move your head slightly back as the bar passes your face. Lock your arms out with the bar over your shoulders. Lower the bar under control back to your upper chest. Repeat for the desired number of repetitions.

Stand under the barbell with it resting across your upper back. Grip the bar firmly and pull your shoulder blades together. Step back from the rack and place your feet shoulder-width apart. Brace your core and keep your chest lifted. Bend your knees and hips to lower into the squat. Keep your knees tracking in line with your toes. Lower until your thighs are at least parallel to the floor. Drive through your midfoot to stand back up. Squeeze your glutes at the top. Repeat for the desired number of repetitions.

Set an adjustable bench to a 30 to 45-degree incline. Lie chest-down on the bench with a dumbbell in each hand. Let your arms hang straight below your shoulders. Keep your chest supported and core braced. Pull the dumbbells toward your lower ribs. Squeeze your shoulder blades together at the top. Lower the dumbbells under control. Repeat for the desired number of repetitions.

Place one hand and one knee on a bench. Hold a dumbbell in the opposite hand. Keep your back flat and core braced. Let the dumbbell hang below your shoulder. Pull your elbow toward your hip. Squeeze your shoulder blade at the top. Lower the dumbbell under control. Repeat for the desired number of repetitions, then switch sides.

Set the bench to a 30 to 45-degree incline. Lie back with your eyes under the barbell. Grip the bar slightly wider than shoulder-width. Plant your feet firmly on the floor. Pull your shoulder blades back and down into the bench. Unrack the bar and position it above your upper chest. Lower the bar under control toward your upper chest. Keep your elbows slightly tucked. Press the bar upward until your arms are extended. Repeat for the desired number of repetitions.

Set an adjustable bench to a 30 to 45 degree incline. Sit on the bench with a dumbbell in each hand. Lie back and position the dumbbells beside your upper chest. Plant your feet firmly on the floor. Pull your shoulder blades back into the bench. Press the dumbbells upward until your arms are extended. Pause briefly at the top. Lower the dumbbells under control back to the starting position. Repeat for the desired number of repetitions.

Stand with your feet hip-width apart and hold the barbell with an overhand grip. Hinge at your hips and lower your torso until it is angled forward. Keep your back flat, chest lifted, and core braced. Let the bar hang below your shoulders with your arms straight. Pull the bar toward your lower ribs. Squeeze your shoulder blades together at the top. Lower the bar under control until your arms are straight again. Repeat for the desired number of repetitions.

Lie flat on a bench with your eyes directly under the barbell. Grip the bar slightly wider than shoulder-width. Pull your shoulder blades back and down into the bench. Plant your feet firmly on the floor. Lift the bar from the rack and position it above your chest. Lower the bar under control to the middle of your chest. Keep your elbows at approximately 45 degrees from your torso. Press the bar upward until your arms are fully extended. Pause briefly at the top. Repeat for the desired number of repetitions.