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Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs). Position your legs using a shoulder-width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will

Begin standing with your feet shoulder-width apart and your hands on your hips. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot. Drive through the heel of

Load a barbell on a rack at upper-chest height. Step under the barbell so that it rests on the back of your shoulders, and grasp the bar at each side. Dismount the barbell and step backward carefully. Your feet should be shoulder-width apart and pointing slightly outwards. Inhale as you squat down by simultaneously

Stand with arms extended forward. Squat down by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed same direction as feet. Descend until thighs are just past parallel to floor. Squat up by extending knees and hips until legs are straight. Return and repeat.