Build Total-Body Strength

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1. Stand tall on one leg with your chest up and your shoulder blades back and down. 2. Keeping a straight line between your ear and ankle, bend forward at the waist and lift your other leg straight b...
2
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1. Stand tall with your arms at your sides. 2. Lift one foot off the ground and squat back and down a few inches with the other leg. 3. Contracting the glute of your standing leg, grab below your opp...
3
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1. Stand with your feet wider than shoulder-width apart. 2. Keeping your chest up and back flat, shift your hips down and to the side by bending one knee and straightening the opposite leg. 3. Keeping...
4
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1. Stand tall with your arms at your sides. 2. Step forward into a lunge with your right foot andput your left knee on the ground. 3. Place your left hand on the ground and your right elbow to the i...
5
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1. Lie face up on a bench holding dumbbells straight over your chest with an overhand grip (palms forward). 2. Keeping your left arm straight, lower the dumbbell in your right hand until your upper a...
6
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1. Stand on one foot with your knee slightly bent, holding a dumbbell in each hand with an overhand grip (palms facing toward you). 2. Hinge forward at the waist, lowering the weights as your non-supp...
7
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1. Stand with your feet shoulder-width apart, holding dumbbells at your shoulders with your elbows pointing forward. 2. Initiating the movement with your hips, squat back and down until your thighs a...
8
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1. Attach a rope to the low cable pulley. Stand with your side to the cable machine holding the rope with both hands, feet slightly wider than shoulder-width apart. 2. Rotate your hips and shoulders t...
9
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1. Stand with one leg on the floor and the other on a stable object at about mid-thigh height, holding dumbbells at your sides. 2. Shift your weight forward onto your front leg, taking your back leg ...
10
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1. Lie on your side with your forearm on the ground under your shoulder and your feet stacked on top of each other. 2. Push your forearm away from your body and lift your hips into the air, supporting...
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1. Stand on one leg holding a dumbbell in your opposite hand. Hold onto a waist-high object with your other hand for balance. 2. Hinge forward at the waist while extending your leg back behind you unt...
13
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1. Lie face up, body arched over the ball, holding a weight behind and supporting your head. 2. Drape body over ball, feeling mild stretch in your abdominals. 3. Curl trunk and pelvis together while k...

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This workout is the product of the trainer who created it. IDEA and Athletes' Performance, Inc. are not responsible nor endorse the efficacy of this program or the appropriate use of the exercises held within.