Get ready for a new workout by constantly switching up your routine. You’ll continually see the benefits in both weight loss and strength. Performing the same moves or using the same weight every week can lead to hitting a plateau. Unfortunately, this results in minimal change in body composition. That is why it is crucial to push out of your comfort zone and perform exercises or use a weight that is more challenging. If it feels difficult, that means you are on the right track. You’ll be burning more calories, building strength and getting that lean look you deserve!

Perform each exercise for 12 reps. Repeat the entire series three times. Kettlebell or dumbbells are required. (Begin with a weight you are comfortable handling safely!)

Rows:

Step 1: Stand with right foot forward and left foot back. Deeply bend right knee, hinge at your hips and bring torso close to parallel with the ground. Hold a kettlebell or dumbbell in your left hand.

Step 2: Bend elbow and drive the weight up to shoulder height. Keep shoulders level and core engaged the entire time. Lower the arm back to straight and repeat the movement.

Step 3: Reverse: stand with left foot forward and right foot back, holding the weight now in your right hand.

Squats:

Step 1: Stand with feet hip-width apart, holding the kettlebell (or a dumbbell by gripping the outside edges) at chest height. Draw elbows down and engage the core. Deeply bend both knees, shift hips back and lower down until thighs are parallel with the ground.

Step 2: Squeeze glutes and keep chest lifted. Drive through the ball of the big toe to return back to standing. Maintain a straight spine throughout the entire exercise. Continue the movement at a controlled pace.

Standing Oblique Crunch:

Step 1: Stand with feet hip-width apart, holding the weight in your right hand. Keep arms straight and chest up. Hinge at the hips and lower toward right knee.

Step 2: Engage the obliques to return to standing. Draw shoulder blades together and engage the core the entire time. Continue at a controlled pace.

Good job! Working out your core is a big component to good posture. Hunching over your phone or your keyboard can ruin all of your hard work. Train your body to hold itself upright at all times by doing these strengthening exercises.

Perform each exercise for one minute. Repeat the entire series three more times. You can seamlessly incorporate this routine into your day, since it does not require equipment or much space. If you have time for only one or two rounds, go for it! Even just one time through will make you feel much better when you go back to your desk.

Leg Extensions:

Step 1: Stay on hands and knees. Drop forearms down to the mat and clasp hands under nose. Bring right leg up to hip height. Extend leg to straight and hold for one deep breath with right leg parallel to the floor.

Step 2: Deeply bend right knee and kick foot toward the glutes. Hold for one deep breath. Keep leg lifted as you kick the leg straight again. Throughout the exercise, your right thigh stays parallel to the floor and torso is still. Perform one minute of extensions on each side.

Cat And Cow:

Step 1: Come onto hands and knees with hands under shoulders and knees hip-width apart. Spread the fingers wide and form a straight spine. Drop the belly and lift the chest as you gaze toward the sky. Hold for one to two seconds.