Loaded Hollow Hold: Lie down, drive your lower back into the floor, and hold a light weight plate or dumbbell behind your head.
Elevated Plank Row: Place forearms on a bench, grab a dumbbell with one hand, and stay in a plank position. Keep glutes and core tight while rowing the dumbbell until parallel with your torso.
Plank Drag Pull: In a forearm plank, reach with one hand to grab a rope attached to a sled. Pull the sled while maintaining plank position.
Half-Kneeling Kettlebell Windmill: Set up in a half-kneeling stance, raise a kettlebell overhead, and rotate your torso while keeping your eyes on the kettlebell.
Loaded Carries: Grab a dumbbell in each hand, squeeze shoulders, abs, and glutes, and walk for 20 seconds. Increase time/distance gradually for a full-body workout.
Decline Mixed-Style Core Iso Hold: Lie on a decline bench, hold light weights above your shoulders, and extend one arm overhead while the other goes out to the side.
Superman Plank Hold: Start in a forearm plank, holding a resistance band. Extend one arm like Superman, squeeze glutes and core, and pull the band without breaking the plank position.
Russian Twist: Sit on the floor, heels on the ground, holding a dumbbell. Lean back, raise arms, and rotate torso slowly.