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Barbell Hip Thrust

This activates your Glutes better than any other exercise, because it keeps them under tension throughout the entire lift.

Barbell Front Squat with Heels Elevated

Elevating your heels helps keep your torso upright, reducing the chance of a lower-back injury.

Frequent binge-eating can mess up your nutrition or meal plans. It is best to just eat small portions of food to cut cravings.

Crossing your legs when doing pull-ups creates an uneven weight distribution on the body, causing your muscles to work harder resulting in a more intense workout.

Swap your kettlebell at mid-air when doing the Alternative Kettlebell Swings. This exercise works out the arms, shoulders and legs.

Biking is a fun alternative to regular exercise. It is a great leg and core workout plus, it can be done outdoors.

Dumbbell Chest-Supported Row

This is the equal but opposite exercise to the bench press. You’ll correct muscle imbalances while building incredible back strength.

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Pull-ups

You’ll need a pull-up bar for this one. Using an overhand grip, grasp the bar with your arms shoulder-width apart. Keeping your arms close to your body, a tight core and straight legs, use your arms to lift yourself until your chin and head come over the bar.

Cable-Rope Triceps Extension

Attach a cable rope to a cable machine at the highest position and set the weight to something comfortable, but also heavy enough that you will be on the verge of muscle failure after your last set.

Dumbbell Kickbacks

Select a dumbbell that weighs the same as you use for bicep curls. Position yourself on a weight bench so, that your left knee and left hand are in alignment on the bench with your right leg on the floor and right arm grasping a dumbbell.