Strength Rounds

Hold one dumbbell or kettlebell against your chest. Squat down between your knees, keeping your chest up, then stand.

Lie on the bench with a dumbbell in each hand over your chest. Lower them to the sides of your chest, elbows slightly tucked, then press up.

Put one hand and knee on the bench, back flat. Pull the dumbbell to your hip with the other arm, then lower it fully.

Rest on your forearms and toes with your body in a straight line. Brace your stomach and breathe. Drop to your knees to make it easier.

Stand in front of a bench with the top of your back foot resting on it. Lower straight down until the front thigh is near level, then stand. Hold dumbbells to make it harder.

Start with bodyweight until the balance feels secure.

Hinge and hike the kettlebell back between your legs, then snap your hips forward so it floats to chest height. Let it fall back and repeat.

The power comes from the hips, not the arms or lower back. Learn the hip hinge first.

Hang from the bar with palms facing away. Pull until your chin clears the bar, then lower all the way. Loop a band over the bar and put a knee or foot in it if you need help.

Stand side-on to a cable or anchored band, hands at your chest. Press straight out and hold for a second without letting your body turn, then bring it back. A cable works as well as a band.

Stand with dumbbells at your shoulders. Press them straight overhead without leaning back, then lower to your shoulders.

Stand on one leg holding a dumbbell or kettlebell. Hinge forward, letting the free leg rise behind you, until your back is near level. Return to standing.

Touch a wall or bench lightly if you wobble.

Loop a band above your knees. Bend your knees slightly and take small steps sideways, keeping tension on the band. Go both directions.

Stand on one foot, holding a wall for balance. Rise onto the ball of the foot, pause, and lower slowly. Hold a dumbbell to make it harder.

Set both pulleys at chest height. With a slight elbow bend, bring your hands together in front of your chest in a wide arc, then open slowly.

Set the pulley high. With elbows pinned to your sides, push the handle down until your arms are straight, then let it rise slowly.

Hold dumbbells with palms facing each other. Curl them to your shoulders without swinging, then lower slowly.

Lie on your side, propped on one forearm, and lift your hips so your body is straight. Hold. Bend your knees to make it easier.

Set the bench to a low incline. Press the dumbbells from the sides of your upper chest to straight arms. Use a flat bench if yours does not adjust.

Set both pulleys low. Sweep your hands up and together to eye level in an arc, then lower slowly.

Hands under shoulders, body in a straight line. Lower until your chest is just above the floor, then push up. Drop to your knees if the line breaks.

Face away from the stack with the handle behind your head, elbows pointing forward. Straighten your arms, then return slowly.

Hang from the bar with palms facing you. Pull until your chin clears the bar, then lower all the way. Use a band for assistance if needed.

Lie on the bench with dumbbells held straight above you. Bend only your elbows to lower the weights beside your head, then straighten.

Lie back on an incline bench with arms hanging straight down. Curl the dumbbells up without moving your upper arms. Do them standing if your bench does not adjust.

Hands on the edge of a bench behind you, legs out front. Bend your elbows to lower your hips, then press back up.

Skip this if it bothers the front of your shoulders.

Hold a dumbbell in each hand. Step up onto the bench with one foot and stand tall, then lower slowly. Finish one leg, then switch.

Make sure the bench will not tip or slide.

Lie on your back, knees bent, feet flat. Squeeze your glutes and lift your hips until your body is straight from knees to shoulders. Lower slowly.

Hold light dumbbells at your sides. Raise your arms out to the sides to shoulder height, with a slight elbow bend, and lower slowly.

Set the pulley at head height with a rope. Pull it toward your face, elbows high and wide, and pause before returning.

Sit with knees bent, leaning back slightly, holding one dumbbell. Turn your shoulders to tap the weight beside each hip in turn.

Keep your back long, not rounded. Skip it if your lower back objects.

Lie on the bench holding the edge behind your head. Raise your straight legs to vertical, then lower them slowly without arching your back.

From a straight-arm plank, drive one knee toward your chest, then switch legs at a steady pace.

Lie on your back, hands by your ears. Bring one knee in as you turn the opposite shoulder toward it, then switch in a pedalling motion.

From a straight-arm plank, rotate to a side plank and reach the top arm up. Return to the plank and rotate to the other side.

Hang from the bar. Bring your knees up toward your chest without swinging, then lower slowly.

Set the pulley high. With straight arms, pull the handle down and across your body to the opposite hip, turning through your trunk. Return slowly.

Lie on your back, arms up and knees over hips. Slowly lower the opposite arm and leg toward the floor, keeping your lower back down, then switch.