The Set-Up: Stance will vary slightly from person to person, Tamir explains, but your feet should be between hip- and shoulder-width distance apart, with your toes slightly turned out (between 5 and 15 degrees). Your spine should be neutral, shoulders back and down, chest open and tall. Make sure you keep your heels down and planted throughout the entire move. You can clasp hands in front of chest for balance. The Squat: Initiate the movement by sending the hips back as if you’re sitting back into an invisible chair. Bend knees to lower down as far as possible with chest lifted in a controlled movement. Keep lower back neutral. Press through heels to stand back up to the starting position. Repeat. Aim to get thighs at least parallel to the floor. To do this, squat down so your thighs are even with your knees. If mobility allows, lower further. As you come back up, make sure hips are set right under your ribs—you don’t want your hips to pull too far back, Tamir says.

Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down. Lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze those glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise. Hold your bridged position for a couple of seconds before easing back down.

Stand in a split stance with your front heel 2–4 feet in front of your back foot. Raise your back heel to place weight evenly along your toes. The weight on your front foot should be evenly distributed along the entire foot. Grip the floor with your front foot to create a stable foot position. Square your hips. Your posture should be tall with your torso upright and feet shoulder-width apart. Bend your knees slightly. Your shoulders should be over your hips or slightly ahead of your hips with a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. Place your hands on your hips or hold dumbbells by your sides. Engage your core. Begin the downward movement by bending the hip, knee, and ankle of your front leg and allowing your back knee to bend toward the floor. Lower until your front leg is parallel to the floor. Your back knee should be underneath your rear hip, 1–2 inches above the ground. Pause at the bottom for 1–2 seconds. To begin the upward movement, push your front foot into the ground to initiate standing. As you stand, keep your chest high, and squeeze your front glute. Allow your front knee to straighten and your hip to travel forward. As you finish the movement, squeeze your quadriceps while maintaining a neutral spine and a slightly bent knee. At the end of each repetition, your shoulders should finish directly over your hips. Imagine that your pelvis is a bucket filled with water and you’re attempting not to spill any water out of the front, back, or sides of the bucket.

Stand straight with feet together. Plant the balancing leg into the floor (tripod foot). Lean forward from the hips and stretch arms forward while extending one leg back. Keep your back neutral, the toes are pointing toward the floor. Bend the balancing leg slightly to accommodate the forward bend of the upper body. Return slowly to the standing position and repeat

Stand with your feet hip-width apart. Take a big step to the side with your left leg, then bend your left knee, push hips back and lower until your left knee is bent 90 degrees. This should take around two seconds. Push back to start. You can alternate, or complete all reps (10-12 should do it) on your left before moving on to your right. ‘Your torso may lean forwards as step to the side – that’s fine, as long as you maintain a flat lower back,’ Maslewska says. Exhale to reverse the movement and stand tall. That’s one rep. If you want to add weight, hold a dumbbell in each hand and use them to frame your bent leg. What an overachiever.

Secure the elastic(s) to the door with the door anchor at the bottom of the door. Attach both ends of the elastic to one ankle strap. Wrap the ankle strap around the ankle of your active leg. Stand 3 to 4 feet away from the door with your active leg closest to the door. If needed, position a chair so that you can use it for stability. Keep your back straight, head straight, chest up and stomach tight. Start with your active leg at a 45 degree angle with the floor. Pull your active leg in (away from the anchor point) until your active foot is in front of your stationary foot. Keep your active leg straight throughout the range of motion. Visualize pulling the resistance from your heel.

Start by placing your upper back against a bench with one knee bent at about 90 degrees and the foot of the same leg flat on the floor — this will be your working leg. Lift your other leg, bending your knee until both your hip and knee form a 90-degree angle. Lay your arms out flat on the bench, or bend your elbows to rest your head in your hands. Focus on using your upper back as a pivot point as opposed to using your elbows to create force and drive the movement. Contract the glute of the working leg and lift your hips until they’re in line with your torso. Briefly hold this position while continuing to squeeze your glute, and finally, return to the starting position. Repeat these steps for the other glute until the desired number of reps and sets is reached.

Secure the elastic(s) to the door with the door anchor at the bottom of the door. Attach both ends of the elastic to one ankle strap. Wrap the ankle strap around the ankle of your active leg. Stand 3 to 4 feet away from the door with your inactive leg closest to the door. If needed, position a chair so that you can use it for stability. Keep your back straight, head straight, chest up and stomach tight. Start with your active leg at a 45 degree angle with the floor. Pull your active leg in (away from the anchor point). Keep your active leg straight throughout the range of motion. Visualize pulling the resistance from your heel.

Start on all fours, with your hands stacked under your shoulders and your knees stacked under your hips. Engage your core and maintain a flat back. Place your left hand on the back of your head, so that your elbow points out to the left side. Rest the hand lightly—don't put pressure on your head or neck. This is starting position. Slowly rotate your head and shoulder toward your right hand on the floor. Then, reverse the motion and rotate to the left and up so your elbow points toward the ceiling. Hold for a moment and then return to the starting position. Continue this movement for 20 seconds.

Description: This advanced exercise is a lower body movement that targets the push muscles of the lower body. This exercise also challenges the adductor muscles of the inner thighs. Benefits: This advanced exercise mainly targets the lower body's push muscles: the quadriceps and glutes. This exercise also targets the adductor muscles of the inner thighs. This exercise also challenges the postural muscles of the upper and lower back. Risks: If not correctly executed, this exercise can injure the inner thighs, lower back and spine. This exercise can also hurt the hips, knees and ankles with a poor balance. Proper execution and progression of resistance are a must to avoid injuries. Beginners should always start with light resistance and practice good form first.

Lie down on your left side with your legs stacked on top of one another and toes pointed forward. You can cushion your head on your bent left arm. Gently raise your right leg off of your left leg without rotating your knee or spine. Continue to raise your leg straight up until your hip starts to tilt upward or you feel strain in your lower back or oblique muscles. Return your leg to its starting position in a controlled manner. The number of sets that are right for you depends on your overall fitness level. Don’t forget to roll over to your right side and complete the same number of repetitions with your left leg.

This is a challenge with a limited amount of time. Not to be mistaken with the seconds collection. The challenge is how many reps you can do in 3 minutes. Endurance! Try to beat your previous record. Do not chase reps and sacrifice good form!