Stand with both hands holding the dumbbell at sternum height, and brace your core before each rep.
Allow your knees and hips to unlock simultaneously, descending into a balanced (whole-foot) and controlled squat.
Pushing your bodyweight movements in training is a guarantee to be healthier and more resilient," says Nobbe.
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Align your grip at shoulder-width, palms facing away from your body.
Brace your core, and think of pulling the bar down to move your body up.
Control the lowering phase to the whole arm’s length before the next repetition.
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“Unilateral exercises are excellent for strengthening balance and coordination while cleaning up asymmetries.”
Your opposite leg should have a knee drive through the movement, peaking at a 90-degree hip angle.
Then, control your descent to the floor, focusing on stabilizing your working leg.
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Begin this exercise by supporting yourself with one hand on a bench.
Keep your core braced at all times.
Brace your core, and engage your hips for stabilization.
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Focus on keeping full tension through each repetition hold.
In addition, unilateral exercises allow for safer repetitions if you’re limited by mobility," says Nobbe.
Drive the dumbbell off your shoulder toward the ceiling.
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Keep your bicep close to your ear to ensure shoulder stability.
Alternate pressing each side.
Position the kettlebell in line with your ankles, between your feet.
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Keep your shins vertical as you set your grip with your chest up and your back engaged.
Drive your legs through the floor, and finish with the hips at the top.
Maintain a controlled descent to the next repetition.
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“The classic pushup also challenges the dynamic stability of the core.”
To begin, get into a plank position, place your hands under your shoulders, and spread wide.
Keep your body braced and aligned from head to heels.
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Control your lowering phase while keeping your head and hips moving together.
Glute activation is weak due to sedentary work and lifestyles," says Nobbe.
Set a dumbbell in your hip crease.
Position your heels about eight to 12 inches from your hips.
Brace your core, and drive your hips straight up.
Squeeze the glutes at the top, and control your lower to the beginning position.
The arm opposite the extended knee should also lower.
Breathe in as the leg and opposite arm moves back in.
Repeat this alternating side to side.
Set the handle at arm’s length (think of a full reach).
Brace your core, and consider pulling your elbow to your pocket while engaging your back.
Hold for a slight pause, then control the movement back to the starting point.
Dynamic movement requires excellent control and coordination when executing the action.
Plus, it trains both the legs and the hips together," says Nobbe.
Focus on keeping your front foot balanced and planted on the floor.
Step one leg straight back, aiming to bend your knee to just above the floor under your hip.
Your torso should stay stacked and braced.
Drive through your front foot, standing firm as you bring your trailing leg back under the body.
First, drive the dumbbells off your chest, focusing on a solid, stable full-range press.
Next, control the lowering of the dumbbells to the start position.
Aim to keep the weight over your chest and shoulders at all times.
It also challenges the body to stabilize as the legs move as not to rotate," says Nobbe.
“Using unilateral movements improves strength quicker and helps clean up imbalances.”
With one foot balanced, slightly unlock your knee and reach the opposite foot behind, engaging your glute.
Descend until you feel a stretch in your hamstring.
Bring your trailing leg back under your body and stand tall.
“It helps create stability and strength in the trunk and low back compared to traditional core exercises.”
Lie on your side with your shoulders stacked straight and the hips aligned.
Place your bottom elbow under your shoulder, and drive your hips up to the ceiling.
Engage the lateral side of your core, keeping your hips and chest straight.
For steady-state, do 10 to 15 minutes at 55 to 65% maximum heart rate.
“Recovery days allow you to reset and prepare the mind and body for the week ahead.
So plan your workouts, goals, and get outside and move around.”
