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Push Ups Push-ups are a total-body functional movement that is great for increasing strength and has the added benefit of engaging the core and lower body. Since it's a bodyweight exercise, it can be done just about anywhere. Begin in a high plank position. Place hands firmly on the ground, directly under shoulders. Ground toes into the floor to stabilize your lower half. Brace core, engage glutes and hamstrings, and flatten your back so your entire body is neutral and straight. Begin to lower your body, keeping back flat and eyes focused about

Banded Lateral Walk Place a resistance band around your legs just above the knees. Stand with the knees and hips slightly bent, and feet shoulder width apart, Keep your head and chest up, and your back straight. While staying low take a lateral step bring the opposite leg back to meet it, but not too close. Always keep resistance on the band. Continue to walk laterally for the amount of reps or distance, and come back to the spot where you began to keeps sides even.     Plyo Lunges Begin in a split stance with the hands

Upright Row Hold the barbell with an overhand grip. As you exhale use the side of the shoulder to pull the barbell up keeping it close to the body. Keeping your torso still hold the barbell at the top for two counts and slowly lower it down and repeat for the number of reps. Close Hand Push Ups Place the hand closer than shoulder width making sure that you hold the torso up at arms length. Lower yourself until the chest almost touches the floor on the inhale. Knee-Elbow Crunches Start off by lying on the floor.

Plank Get into a push-up position on the floor. Bend your elbows 90° and rest your weight on your forearms. Your elbows should be directly beneath your shoulders, and your body should form a straight line from your head to your feet. Hold the position for as long as you can. Your goal should be to hold it for two minutes. Side Plank Begin on your side with your feet together and one forearm directly below your shoulder. Contract your core and raise your hips until your body is in a straight line from head