Stand with your feet comfortably positioned and hold one dumbbell at your shoulder with your elbow pointing forward. Reach your free arm slightly away from your body for balance. Inhale as you lower into a squat, moving through a comfortable range of motion while maintaining full foot contact. Exhale as you press your feet firmly into the floor and return to standing. If preferred, place a box, bench or stable elevated surface behind you to lightly tap at the bottom of the squat.

Support one knee and your non-rowing hand on a bench or a stable elevated surface, with the opposite foot firmly grounded a step away. Inhale as you row, driving your elbow toward your hip without bringing it higher than your trunk. Exhale as you lower with a long reach, placing the dumbbell fully on the floor between each rep.

Choose a box/elevated surface height that feels comfortable for you, approximately 15-30 cm. Maintain a stable tripod foot on the box and keep most of your weight over the standing leg. Inhale as you lower the opposite foot behind and across your standing leg, lightly tapping the floor. Exhale as you press through the standing foot to return, using support as needed.

Stand tall and hold on to a stable support, maintaining ribs atop hips. Start with your elbow approximately at shoulder height. Inhale as you press the dumbbell straight overhead. Exhale as you lower the dumbbell with control, returning to approximately shoulder height.

Sit on a bench, box or chair with the band anchored securely in front of you, slightly below knee height. Position the band around the back of your ankles, just above your heels, and hold onto the seat with your hands for support. Maintain contact through your sit bones and keep ribs atop hips. Inhale as you bend your knees and pull your heels back, engaging your hamstrings. Exhale as you slowly extend your legs and return to the starting position with control.

Sit tall with your palms facing forward and elbows close to your body. Inhale as you bend your elbows and curl the dumbbells toward your shoulders, keeping your upper arms still. Exhale as you slowly lower the dumbbells back to the starting position.

Set up with your feet hip-width apart and take a strong grip on the dumbbells. Keep the dumbbells close and your lats engaged. Inhale as you bring the dumbbells to the first pause just below your knees, then exhale as you continue to standing. Inhale as you lower, pushing your hips back and pausing again just below your knees, then exhale as you continue lowering the dumbbells with control. Maintain full foot contact and keep the dumbbells close throughout.

Support your upper back on a bench or sofa and maintain your hips lifted with ribs stacked over your pelvis. Inhale as you lower both kettlebells or dumbbells, bringing your elbows slightly below your torso. Exhale as you press the weights straight up, maintaining your bridge position throughout. If more comfortable, perform the exercise on the floor in a hook-lying position.

Centre your weight over the front leg with the rear foot supported on an approximately 30–40 cm elevation, adjusting the height as needed. Maintain full front-foot contact, especially through the heel. Inhale as you lower, allowing the front knee to travel forward. Exhale as you press through the front foot to return, working within your available range.

Set up in a kneeling position with the band anchored securely at shoulder height and maintain a stacked position with ribs atop hips. Inhale as you pull the band toward your ears, leading with your elbows out to the sides. Exhale as you slowly return with control.

Set up standing with a slight hinge through the hips, stabilizing over one leg while reaching the opposite leg behind you. Maintain a stable tripod foot and keep your hips and pelvis controlled. Exhale as you row, bringing your elbow toward your hip. Inhale as you return, reaching the arm forward with control while maintaining your balance and position.

Lie on your side with your elbow underneath your shoulder and top knee pressing firmly into the block. Maintain pressure into the block to engage your adductors. If comfortable, gently lift your hips away from the floor and hold; otherwise, remain supported and focus on maintaining strong adductor pressure. Hold the position and breathe comfortably for the prescribed number of breaths.

Set up in a kickstand position with your hand supported on the same side as the standing leg. Centre your body weight over the standing leg, with the opposite foot lightly supported behind you. Maintain a soft knee throughout and keep the dumbbell close to your body. Inhale as you slowly hinge, sitting your hips back and maintaining a long, neutral spine. Exhale as you press firmly through the standing foot and return to standing.

Set an incline bench to approximately 30° if available, or sit upright on a chair or other comfortable, stable surface. Begin with both dumbbells pressed overhead. Inhale as you lower one dumbbell, keeping a slight forward intention through the elbow and stopping just below shoulder height. Exhale as you press back up, then alternate sides.

Set up in a wide stance next to a box, bench or sofa, hugging a light ball or dumbbell close to your body. Shift your weight toward the leg closest to the elevated surface, maintaining full foot contact. Inhale as you lower, allowing the knee to travel forward and lightly tapping the surface while keeping tension through your leg. Exhale as you press firmly through the foot and drive laterally back to standing.

Set up in a kickstand position with the band anchored securely in front of you, slightly above hip height, centring your weight over the front leg with a stable tripod foot and maintaining a stacked, upright position. Inhale as you row, rotating your forearm into a neutral grip while reaching the opposite arm forward and allowing your ribcage to rotate. Exhale as you reach the rowing arm forward and return with control.

Support your upper back on a bench or stable elevated surface with the working foot firmly grounded and the opposite leg elevated or heel lightly supported if needed. Place the dumbbell over the working-side hip and maintain a stacked position. Inhale as you press through your foot and lift your hips. Add a 2s pause at the top. Exhale as you lower with control.

Sit tall with ribs atop hips and hold the dumbbell overhead. Keep your upper arm relatively still. Inhale as you bend your elbow and lower the dumbbell behind your head. Exhale as you extend your elbow and return the dumbbell overhead.