With this lift, we are going to be chaining three different exercises into one. The Squat, the Hammer Curl, and the Palms In Overhead Press will all get connected into one repetition.

The Squat Curl Press is a great conditioning exercise.

Just because you do not have access to weights does not mean your shoulders development has to suffer.

Unlike the traditional version of the pushup, the push back push up variation is going to focus on your shoulders primarily, and your chest is going to be one of the secondary muscle involved.

Since this is a calisthenic exercise, it is a useful way to add some shoulder training for people who exercise at home or on days when you cannot make it to your local gym. As an added benefit using this exercise can also give your core a decent workout at the same time.

Lots of lifters have a large, strong upper body and tiny ass chicken legs. Our legs are so important, so make sure you are not one of the many people that do not give them the attention and training they need and deserve.

Besides all of the functional benefits you get, if you are working your upper body and not the lower, your proportions are going to look ridiculous. Also, don't think you can use your pants to hide them because in the gym there is nothing easier to spot.

The Single Leg Deadlift is a great exercise that can add some significant size to your hamstring(the back of your legs) and strengthen your entire posterior chain. It will also help you to increase your hip strength and power which can carry over to increase weight on lifts like your squats.

Step 1: Stand up with your feet approximately shoulder width apart. Put two kettlebells on the floor on the outsides of your feet.

Step 2: Bend at your knees and push your butt out as much as possible(like when you are performing squats or pretend you are going to sit down) make sure to keep a flat back and do not let the lower part of your back to round. Grab a kettlebell handle with each of your hands. To perform the traditional row, you are going to have you back parallel to the floor, or you can use the YATES variation where your body forms a 45-degree angle with the ground.

You are now in the starting position for the exercise.

Step 3: Keep your torso fixed, breath out and pull the kettlebells toward your body while keeping your elbows tucked close to your sides. There are two different ways that you can move the weight towards your body. You can either pull towards the waist (higher focus on the lats) or your chest (focuses mainly on the traps and posterior deltoids).

The Spiderman Pushup is an excellent way for you to build your pressing muscles while working on building up your abs and obliques at the same time.

So if you are getting bored of the traditional push-up and looking for a new more challenging variation, then this exercise if for you.

Step 1: Put the palms of your hands flat on the floor directly under your shoulders. Have your fingers pointing directly straight ahead and extend your legs back. Your body should now form a straight line from your shoulders to your heels.

Step 2: Bend at your elbows lowering your body towards the floor. Make sure your arms have a 45-degree angle with the body or less. As you lower your body, fold in your left knee and touch your elbow with it.

Step 1: Move to the ground and lie face down on the floor with your body straight. Put your palms face down on the floor. Your fingers should be pointing straight ahead. You are going to put the palms of your hands directly under the shoulders.

You are now in the starting position.

Step 2: Tighten your entire body and keep it tight throughout the exercise. Extend at your elbows pressing your body to the top of the push-up position. Your body should form a straight line from your head to your heels.

Step 3 Version A: Lift one of your hands off of the ground and touch the opposite shoulder with the palm of your hand. Return your hand to the floor. Now raise your other hand off of the ground and tap the opposite shoulder with the palm of your hand. Return your hand to the floor.

Step 1: Lie face down on the floor with your body straight. Put your palms face down on the floor. Your fingers should be pointing straight ahead. You are going to use a slightly wider than shoulder width positioning (your hands should be on the outsides of your shoulders).

Step 2: Extend at your elbows raising your body to the top of the push-up position. Your body should form a straight line from your head to your heels. Tighten your entire body and keep it tight throughout the exercise.

You are now in the starting position.

Lunges are an efficient functional compound exercise. For this variation of the lunge, you are going to be stepping sideways instead of forwards or back.

Now stepping sideways is going to place significantly more work on your inner and outer thighs than the traditional lunge.

This version also requires you to have significantly more hip mobility. If you find you can not get your knee to a 90-degree angle, just go as far down as you comfortably can. With practice and time, your flexibility and mobility with the movement will continue to get better.

If you are looking to take your push-ups to the next level and place some additional focus on your shoulders then Side to Side push-ups are what you need to add to your routine.

Step 1: Lie face down on the floor with your body straight. Put your palms faceing down on the floor. Your fingers should be pointing straight ahead. You are going to use a slightly wider than shoulder width positioning.

Step 2: Extend at your elbows raising your body to the top of the push-up position. Your body should form a straight line from your head to your heels.

You are now in the starting position.

It does not matter if you are digging yourself out of the bottom of a squat or trying to lock out your deadlift you are going to need to have a strong hip extension.

So if you are looking to add some additional Glute training and help perfect your Hip Extension, then you need to start including some Kneeling Squats in your training routine today.