Begin in a wide sumo stance with your feet wider than shoulder-width apart and toes pointed outwards.

Banded bird dogs are a form of exercise that targets the core muscles, particularly the abdominals and lower back. To perform banded bird dogs, one typically begins on all fours with a resistance band looped around the feet

A cool down stretch is a series of static stretches performed at the end of a workout session. These stretches aim to gradually relax muscles, reduce tension, and improve flexibility after physical activity.

A static stretch warm-up involves holding individual muscle stretches for a prolonged period, typically 15-30 seconds, without moving.

A dynamic warm-up is a series of movements designed to prepare the body for physical activity by increasing heart rate, blood flow, flexibility, and neuromuscular activation.

The Turkish Get Up is a complex, full-body exercise that targets multiple muscle groups, including the core, shoulders, and legs.

The Half Turkish Get Up is a fundamental exercise that targets the core and stabilizer muscles. Begin lying on your back with one knee bent and the other leg straight.

The Inchworm with Hand Release Push-Up is a dynamic full-body exercise that combines elements of both the inchworm and the hand release push-up.

The in place inchworm exercise is a dynamic variation of the traditional inchworm that adds an element of hand movement to increase the challenge. Start by standing tall with your feet hip-width apart. Hinge at the hips and walk your hands out in front of you until you reach a plank position, then continue "walking" your hands forward.

Bear crawls are a dynamic full-body exercise that targets the core, shoulders, and legs. Begin on your hands and feet with your knees slightly bent and your back flat.

Begin in a standing position with your feet hip-width apart. Hinge at the hips and bend forward, reaching your hands towards the floor as you walk them out in front of you into a plank position.

The one-leg inchworm is an advanced variation of the traditional inchworm exercise that adds a balance and stability challenge. Begin in a standing position with your feet hip-width apart and lift one leg off the ground.

Bird dogs are a classic core-strengthening exercise that targets the abdominals, lower back, and glutes. Begin on your hands and knees with your wrists aligned under your shoulders and your knees under your hips.

To perform a bird dog hold, start on your hands and knees with your wrists aligned under your shoulders and your knees under your hips.

Opposite Arm Opposite Leg Supermen is a core and back-strengthening exercise. Begin by lying face down on the floor with arms extended overhead and legs straight.

Double Arm Double Leg Supermen is an advanced variation of the Superman exercise that targets the entire posterior chain.

Swimmers are a challenging exercise that targets the back muscles, especially the erector spinae. Begin by lying face down on the floor with arms extended overhead and legs straight.

Begin in a plank position on your elbows with your elbows directly beneath your shoulders and your body forming a straight line from head to heels. From this position, press up onto one hand, then the other.

To perform a Bent Knee Side Plank, start by lying on your side with your knees bent at a 90-degree angle and your feet stacked. Lift your hips off the ground, forming a straight line from your head to your knees, supporting your body weight on your forearm and the side of your bottom knee.

A plank up starting from the belly involves beginning in a prone position, lying face down with your elbows positioned directly beneath your shoulders. From this position, engage your core muscles and press up onto elbows, until you are in a plank position.

To perform a hand release plank-up, start in a plank position with your hands directly beneath your shoulders. Lower your body towards the ground until your chest touches the floor, then release your hands briefly by lifting them off the ground and to the side like an airplane.

To perform a bear stance plank hold, start on your hands and knees with your wrists aligned under your shoulders and your knees under your hips.

To perform a bear stance plank hold, start on your hands and knees with your wrists aligned under your shoulders and your knees under your hips. (Continuation of Bear Hold)

To execute a plank hold, begin by positioning yourself face down on the floor with your forearms flat and elbows directly beneath your shoulders.

Engage your core and lift your hips towards the ceiling, pressing through your shoulders, to create an inverted V shape with your body.

To perform a Hand Release Push-Up Pike, start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body into a push-up, releasing your hands from the ground at the bottom of the movement, then press back up to the plank position.

To execute a Plank Lateral Foot Tap, begin in a plank position with your hands directly under your shoulders and your body forming a straight line from head to heels, lift one foot off the ground and tap it out to the side, then return it to the starting position. (Continuation of Plank)

To execute a Plank Alt Leg Raise, begin in a plank position with your hands directly under your shoulders and your body forming a straight line from head to heels. Engage your core muscles and lift one leg off the ground (Continuation of Plank)

To perform a plank shoulder tap, start in a plank position with your hands directly under your shoulders and your body forming a straight line from head to heels. (Continuation of Plank)

To execute a bent knee alternating leg raise, lie on your back with your knees bent and feet flat on the ground. Keep your arms by your sides for support.

To execute a bent knee leg raise, start by lying on your back with your legs straight and feet together. Bend your knees up to a 90-degree angle, keeping your feet together, then lift your legs towards your chest by engaging your abdominal muscles.

To perform a straight leg alternating leg lift, lie on your back with your legs straight and together. Lift one leg towards the ceiling while keeping it straight, then lower it back down towards the ground.

To execute a dead bug heel tap, start by lying on your back with your arms extended towards the ceiling and your legs lifted towards the ceiling with knees bent at a 90-degree angle.

Start by lifting your arms and legs towards the ceiling with your knees bent at a 90-degree angle. Alternate by fully extending one arm and the opposite leg towards the ground.

To perform a banded dead bug, begin by lying on your back with a resistance band looped around your feet. Lift your legs towards the ceiling with knees bent at a 90-degree angle. Alternately extend one leg straight out while pressing against the resistance of the band.

Mountain climbers are a dynamic bodyweight exercise that targets multiple muscle groups, including the core, shoulders, and legs.

Straight leg sit-ups involve lying on your back with your legs extended straight and your arms extended overhead.

To perform a Diamond Sit-Up, start by lying on your back with your knees bent and the soles of your feet together, forming a diamond shape with your legs.

Lie on your back with knees bent and together, feet flat on the floor. Keeping the knees together, slowly lower them to one side while maintaining control and without lifting your shoulders off the floor.

Lie on your back with knees bent and together, feet flat on the floor, and place a small exercise ball or cushion between your knees. Keeping the knees together and the object in place, slowly lower them to one side while maintaining control and without lifting your shoulders off the floor.

One-leg pikes are a challenging core exercise that targets the abdominals, hip flexors, and shoulders.

Performing a weighted squat involves adding resistance, typically in the form of dumbbells, a barbell, or a kettlebell, to the traditional squat exercise.

To execute a bodyweight squat hold, start by assuming the squat position with your feet shoulder-width apart and knees bent to about a 90-degree angle. Hold this position, keeping your chest up, back straight, and weight on your heels.

To perform a bodyweight squat, stand with your feet shoulder-width apart, toes slightly turned out, and arms extended in front of you or at your sides. Lower your body by bending your knees and pushing your hips back as if you were sitting back into a chair, keeping your chest up and weight on your heels.

To perform a wall sit, start by leaning against a wall with your feet about hip-width apart and your back flat against the wall. Lower your body by bending your knees until they are at a 90-degree angle.

Maintain this squat position for a set duration, engaging your quadriceps, glutes, and core muscles to stabilize the weight and build strength and endurance in the lower body.

Take a side step to one side, then follow with the other foot, maintaining tension on the band throughout the movement. Continue stepping sideways in a controlled manner to engage the hip abductor muscles and enhance hip stability and strength in the lateral plane.

Take a diagonal step forward and to the side with one foot, then follow with the other foot, maintaining tension on the band throughout the movement.

Start by lying on your side with your legs straight and stacked on top of each other. Then add a resistance band right below your knees.

A lateral leg raise is a simple yet effective exercise for targeting the hip abductor muscles, including the gluteus medius and minimus.

Hold the bridge at the top while maintaining tension on the band, targeting the abductor muscles of the hips to improve hip stability and strengthen the outer thighs.

To perform an Abductor Banded Glute Bridge, begin by placing a resistance band just above your knees and lying on your back with knees bent and feet flat on the ground.

While maintaining the bridge, squeeze a small exercise ball or a foam roller between your knees, focusing on activating the adductor muscles and holding the contraction for a set duration to strengthen the inner thighs and improve hip stability.

While holding the bridge, squeeze a small exercise ball or a foam roller between your knees to activate the adductor muscles, promoting inner thigh strength and stability.

In the leg over leg glute bridge, start by lying on your back with knees bent and feet flat on the ground. Then extend one leg straight up towards the ceiling, crossing it over the opposite leg.

While holding the bridge, raise one leg straight up towards the ceiling, maintaining the bridge position with the opposite leg, to intensify the exercise and target the glutes and hamstrings effectively.

The marching glute bridge is a variation of the traditional glute bridge exercise that adds a dynamic component to engage the core and enhance coordination.

The single-leg raise glute bridge combines elements of the traditional glute bridge with a leg raise for added intensity.

To perform a one-leg glute bridge, start by lying on your back with one knee bent and the other leg extended straight in the air.

The glute bridge is a fundamental exercise targeting the gluteal muscles, primarily the gluteus maximus. (Continuation of Glute Bridge)

The glute bridge is a fundamental exercise targeting the gluteal muscles, primarily the gluteus maximus.