Exercises & Workouts

All Lower Body Upper Body Core Conditioning Mobility

Goblet Squat

Leg strength and safe squat form with kettlebell.

Cues: Chest up • Core tight • Heels down

Dumbbell Bench Press

Chest, shoulders, and triceps strength with dumbbells.

Cues: Wrists stacked • Ribs down • Smooth tempo

Kettlebell Deadlift

Learn hip-hinge safely before barbell progressions.

Cues: Lats on • Neutral spine • Push floor away

Battle Ropes – Waves

Cardio and endurance with alternating rope waves.

Cues: Rhythm • Relax grip • Don’t shrug

Plank

Core strength and full-body tension in one move.

Cues: Straight line • Ribs down • Glutes tight

Walking Lunge

Single-leg strength, balance, and stability.

Cues: Knee tracks toes • Smooth steps