This variation of the Bent-over Row merges elements of a Stiff-Legged Deadlift with the traditional row, creating a compound, full-body exercise. It effectively targets and strengthens the back, hamstrings, calves, glutes, arms, and core muscles. You can perform this exercise using a barbell, bands, or dumbbells for versatility.

Pushups are a foundational upper body exercise, fortifying the entire upper body, encompassing the chest, shoulders, arms, and abs. Irrespective of your fitness level, various modifications exist to tailor these to your workouts, accommodating both beginners and advanced practitioners.

The Side Plank with Rear Fly is a valuable exercise to fortify your obliques, upper back, and shoulders while enhancing overall trunk and hip stability. You'll find both beginner and advanced variations demonstrated here.

Performing the Tall Kneeling Military Press mimics the traditional shoulder press, yet the kneeling position intensifies core engagement, demanding greater trunk stability. This exercise effectively strengthens the abs, shoulders, arms, and glutes.