Exercise 1 Barbell Hip Thrust
Sit on the floor, knees bent and feet flat on the floor, and lean your upper back against a bench; place a barbell or body bar across your hips, and hold it with both hands (a). Pushing through your heels, raise your hips until your body forms a straight line from shoulders to knees (b). Slowly lower the weight back to start. That's one rep. Do 10 to 12.
Exercise 2 One-Arm Bent-Over Row
Place your left knee on a bench and your right foot on the floor next to it, and lean forward to place your left hand on the bench; reach down with your right hand to lift a dumbbell off the floor, palm facing in (a). Keeping your back flat, bend your right elbow and squeeze your shoulder blades together to pull the dumbbell up your side until it reaches your rib cage (b). Slowly lower back to start. That's one rep. Do eight to 10, then repeat on the other side.
Exercise 3 Goblet Low-Box Squat
Holding one end of a dumbbell with both hands, elbows bent and close to your body, stand facing away from a bench or box that's at or below knee level, your feet shoulder-width apart (a). Maintaining a tight core, slowly sit your hips back until you're seated on the bench, keeping your knees in line with your toes (b). Pause, then press through your heels to return to start. That's one rep. Do eight to 10.
Quick Tip: You can point your toes outward up to 30 degrees if it helps you keep your heels on the floor throughout the exercise.
Exercise 4 Incline Bench Press
Grab a dumbbell in each hand and lie faceup on a bench set at a 45-degree incline; position the weights at your shoulders, elbows bent (a). Brace your core, then press both weights up until your arms are fully extended (b). Lower back down to start. That's one rep. Do five to eight.
Exercise 5 Plank
Place your forearms on the floor, elbows directly under your shoulders; extend your legs to create a straight line from head to heels (a). Contract your core, glutes, and quads, and hold for 30 to 90 seconds.