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  • Pole Overhead Squat

    Stand with your feet slightly wider than shoulder-width apart and hold a pole overhead, using an overhand grip.
    Begin the squat by bending at the hips and knees, keeping your core tight and the dumbbells balanced overhead.
    Lower your body as far as you can while keeping the dumbbells overhead, then push back up to the starting position.
    Repeat for the desired number of repetitions, making sure to keep your back straight, chest lifted, and the dumbbells stable overhead throughout the entire movement.

  • Bodyweight Pop Squat

    Stand with your feet shoulder-width apart.
    Start by doing a regular squat, tap the floor, then engage your core and jump up explosively.
    Bring your feet mostly together, tap your toes back to the floor, then bring your feet back their original width.

  • Bodyweight Alternating Curtsy Lunge

    Place the barbell on your back
    Step your foot back and around while simultaneously bringing the weight down.
    Return to start and repeat on other leg.

  • Bodyweight Alternating Lateral Lunge

    Stand tall, feet hip-width apart.
    Step right, lunge to side.
    Return, then lunge left.
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