Front Squat

Grasp the bar about about shoulder-width apart palms facing toward you. Snatch the bar up to shoulder level in front of you. Your feet should be about shoulder-width apart. Keeping your head up and your heels down, squat down until your thighs are parallel to the floor, then stand up to the starting position. Repeat the squatting motion.

   Heel Raise

Place the bar behind your head and let it rest across your shoulders. Place your feet shoulder-width apart. Keeping your knees straight, raise up onto the balls of your feet, pause, then slowly lower. To increase the range of motion, stand with a board (2x4) under the balls of your feet.

   Bulgarian Split Deadlift

Place the bar on the floor, 2-3 feet from and parallel to the bench. (You may have to experiment to find your ideal distance.) Place one foot up against the bar, and extend the other back and rest the instep on the bench. Bend your front knee and grab the bar with an overhand grip. Straighten the leg to an upright position, then lower to the starting position. That's one rep.

   Single-leg Squat

Stand on a bench with one foot over the side. Bend your supporting leg and lower your foot towards the floor, raising your arms for balance. Keep your body as upright as possible. Lower yourself until your heel touches the floor lightly, then raise yourself back up. If you can't do this, you can try doing it standing on the floor with one hand on the back of a chair for balance.

   Ab Crunches

Lie on your back on the floor with your knees bent and feet flat. Put your hands to the sides of your head and tuck your chin forward. Slowly raise your upper back off the floor, squeezing your abs and pulling your chest toward your thighs as you exhale. Pause at the top of the movement, then slowly lower as you inhale but do NOT lay your head back. Keep your hands and arms fixed throughout.

   Russian Twist

Sit on the floor holding a weight plate in front of your chest. (You can alternatively use a dumbbell, medicine ball, book, or other object.) Keep your feet together and raise them about six inches off the floor. Rotate your body to the left and extend your arms to touch the plate flat to the floor next to your hip, then immediately lift it, twist, and touch the plate to the floor on the other side. That's one rep. Continue touching the weight on alternating sides, keeping your feet elevated (try to keep your knees straight) throughout the exercise.