Start in a high plank position with shoulders over wrists. Keep core tight, bend elbows, and lower body all the way down on to the floor. At the bottom, lift hands a few inches into the air. Replace hands, then press back up to start. That's one rep.

Start on all fours with knees elevated a few inches off of floor. Keep back flat and shoulders and hips level while lifting left hand up off mat and bending at elbow to tap right shoulder with it. Replace left hand, then repeat on the opposite side. That's one rep.

Hold a pair of dumbbells together at chest height, with elbows bent and palms facing in. Stand up straight with left foot slightly in front of right, hips facing forward. Squeeze the dumbbells together and press them straight up until elbows lift slightly above shoulders. Hold for up five seconds, then return to start. That's one rep.

Start in a high plank position with hands elevated on a sturdy surface like a workout bench or coffee table. Shoulders should be stacked over wrists, core tight, legs straight and engaged. Maintain a straight line from head to heels and bend elbows to lower body toward surface in one piece. Press back to start. That’s one rep.

Start kneeling with knees slightly wider than hip-distance apart. Hold a dumbbell in both hands and extend arms straight out in front of chest. Bend at elbows to pull dumbbell toward your chest, then press arms back out to straight. Next, raise the dumbbell up overhead, and bend at elbows to lower weight behind head. Finally, extend elbows to press dumbbell back up overhead and reverse the movement to return to starting position. That's one rep.

Lie on back with legs lifted and knees bent so shins are parallel with floor. Extend left arm straight up toward ceiling (palm facing inward) and hold a dumbbell in right hand with elbow resting on floor about 45 degrees away from ribs. This is your start position. Extend right arm to press dumbbell straight up toward ceiling. Once right arm is fully-extended, slowly bend at elbow and lower weight back down to start. That's one rep. Do all reps on this side, then repeat on the other side.

Lie on back with knees bent and feet flat on the floor, about a foot from seat. Hold a dumbbell in each hand with backs of upper arms resting on floor. From here, press dumbbells up by extending arms straight. Then, with control, bend at elbows to lower weights down until triceps touch the floor. That's one rep.

Lie on back with knees bent and feet flat on the floor. Hold a dumbbell in each hand and rest elbows on floor at sides angled away from body at 45 degrees. This is your start position. Press back into floor, engage core, exhale, and draw hands together above chest, maintaining slight bend in arms. With control, reverse the movement to return to start. That's one rep.

Lie on your back with your knees bent and feet lifted so your legs form a 90-degree angle. Hold a dumbbell in each hand and extend your arms upward, palms facing toward your feet. Slowly bend your arms and lower them to your sides, parallel with your shoulders, until your elbows nearly touch the ground. Slowly reverse the movement and return to start. That's one rep. Complete as many reps as possible in 50 seconds.

Start in a high plank position.

Engage abs and bend arms to lower body toward floor in one straight line from head to heels. Elbows should point out at 45-degree angles away from body. Press back to start. That’s one rep.

Start standing with feet hip-width apart, holding a pair of dumbbells at shoulder height, with elbows bent and palms facing body.

In one motion, bring elbows out wide to sides while rotating hands so palms face forward and pressing the dumbbells overhead until arms are straight and biceps are by ears.

Pause, then reverse the movement to return to start. That's one rep.

Start standing with hips pushed back so torso is tilted 45 degrees, arms extended toward floor, hands holding weights.

Pull both hands up alongside rib cage in a count of one, then lower them back down to start in a count of three. That's one rep.

Grab a pair of dumbbells and stand with feet hip-width apart and knees bent.

Push hips back to hinge torso forward at 45 degrees and let arms hang straight down from shoulders, palms facing each other.

Raise both arms out to sides and squeeze shoulder blades together. Return to start. That's one rep.

Holding dumbbells in hands in front of thighs with palms facing body, start standing with feet hip-width apart, knees slightly bent.

Keeping knees slightly bent, press hips back and hinge at the waist to lower the dumbbells toward the floor.

Squeeze glutes to return to standing. That's one rep.

Stand with feet under hips and arms bent, fingertips resting behind head, elbows wide.

Without changing shape of upper body, step left foot back until toes come in line with right heel, keep left heel high, and hinge at hips to lower torso toward floor until chest is parallel to mat. This is the start position.

Stand with left toes in line with right heel, left heel lifted, and fingertips resting behind head.

Keeping elbows wide and most weight on right foot, quickly stand, twisting torso to the right, keeping hips facing forward, and squeezing glutes. Return to start. That's one rep.

Start lying on stomach with arms and legs extended on the floor so body forms one long line, forehead on mat.

Engage abs, squeeze glutes, and lift all four limbs, plus chest and head a few inches off the ground, keeping your neck neutral by gazing at top of mat.

Hold for 3–5 seconds then slowly lower back to the starting position. That's one rep.

(Plank Row)

Begin in plank position with hands resting on weights, wrists straight, and legs hip-width apart.

Keeping back flat, pull left fist up to bottom of rib cage with elbow aimed toward ceiling, then return to start. That’s one rep.