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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

Squat Press Stand with a dumbbell in each hand, resting the dumbbells on the top of each shoulder. Stand with your feet about shoulder width apart. Keeping the chest up slowly lower down into a squat, and using the momentum as you come up from the squat pushing the arms up and raise the dumbbells over the head. Slowly lower the dumbbells back down to the shoulder and repeat for the number of reps. Ball Roll In's Start by placing the lower shins on an exercise ball while keeping your arms straight out in front