woman showing how to do the switch lunge

Switch up your training today by adding some Jumping Switch Lunges into your routine.

When you are first learning the Switch Lunge, practice your form with just your bodyweight. Over time when you feel you have nailed your form, you can add extra resistance with Dumbbells, Barbell(probably the hardest due to you having to balance the bar on your back while jumping), Kettlebells or a heavy-duty weighted vest.

Lunges are an undeniably useful leg training exercise, and with all the different possible variations there is no reason for you to get bored.

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how to do the kneeling squat jump https://www.getstrong.fit/Your-Side-to-Side-Push-Ups-Exercise-Guide/Exercises

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.

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how to do the Kneeling Squat https://www.getstrong.fit/Your-Kneeling-Squat-Exercise-Guide/Exercises

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.

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how to do the kneeling squat jump https://www.getstrong.fit/Your-Kneeling-Jump-Squat-Exercise-Guide/Exercises

Step 1: Start by kneeling on the ground. You can use a weighted vest or barbell racked across your back to add extra resistance to this lift.

Step 2: Now sit back with your hips until your glutes are touching your feet. Make sure you keep your head up and shoulders pulled back and down.

Step 3: Now use your hips and explode upwards. You need to generate enough power so that you land with your feet flat on the floor.

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how to do the decline plank https://www.getstrong.fit/Decline-Plank-How-to-Exercise-Guide/Exercises

We are going to look at another Pilates/Calisthenics exercise. The Decline plank places a higher focus on your shoulders then the traditional plank version. While extra work gets provided to your upper body, unfortunately, this reduces the amount of tension put on your core.

This article will include a video, image and written step by step description on how to do the Bent Knee Hip Raise also commonly called the Reverse Crunch exercise.

Its difficulty level, the equipment you need to do it. The different muscle groups that get worked when you perform it.

The benefits you get when adding it to your training routine. Also, some different training cues to use when you are performing it.

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example on How to do the One Arm Lat Pulldown https://www.getstrong.fit/One-Arm-Lat-Pulldown-Exercise-Guide/Exercises

If you want to create a V-shaped back, the One Arm Lat Pulldown is going to be one of the tools you are going to need to use to get it.

This exercise targets your lats and is a great way for you to increase the width of your back. If you want to increase the thickness of your back, then check out our Bent Over Barbell Row article.

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How to do the Flat Bench Leg Pull-In https://www.getstrong.fit/Flat-Bench-Leg-Pull-In-How-To-Exercise-Guide/Exercises

The Flat Bench Leg Pull-In is a Calisenthetic(body weight) Compound exercise that will help you to strengthen your core.

It is suitable for people who are just beginning their fitness journey, and it has a low chance of injury when performed correctly.

This article will include a video, image and written step by step description on how to do theFlat Bench Leg Pull-In exercise.

Its difficulty level, the equipment you need to do it. The different muscle groups that get worked when you perform it.

The benefits you get when adding it to your training routine. Also, some different training cues to use when you are performing it.

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If you feel your Glutes could use some extra focus, then you should put this lift into your routine today.

The Smith Machine Hip Thrust is a Compound(multi-joint) exercise.

Regularly performing Hip Thrust will help you to improve your strength, speed, power, and help teach you how to perform optimal hip extension.

It does not matter if you are performing Squats, Deadlifts, Sprinting or Jumping, having weak Glutes will severely limit your capabilities with these movements.

You may have heard people call this a bridge or weighted hip extension, but it is all referring to the same exercise.

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how to perform the Bent Knee Hip Raise https://www.getstrong.fit/Bent-Knee-Hip-Raise-How-To-Exercise-Guide/Exercises

Today we are going to look at another Calisthenics(bodyweight) abdominal exercise. This exercise is a compound(multi-joint) movement. The Bent Knee Hip Raise is another useful exercise to use when you are traveling or on days you just can't make it to your local gym.

This article will include a video, image and written step by step description on how to do the Bent Knee Hip Raise also commonly called the Reverse Crunch exercise.

Its difficulty level, the equipment you need to do it. The different muscle groups that get worked when you perform it.

The benefits you get when adding it to your training routine. Also, some different training cues to use when you are performing it.

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woman showing how to perform the Swiss Ball Jackknife https://www.getstrong.fit/Swiss-Ball-Jackknife-How-To-Exercise-Guide/Exercises

Looking to add some challenging core training with minimal equipment then add the Swiss Ball Jackknife to your training routine today. This exercise also gets referred to as Abdominal Knee Tucks.

You should be at an intermediate fitness level or higher before you attempt to add this lift to your training routine.

The Swiss Ball Jackknife is a Compound(multi-joint) Calisthenics/Pilates exercise.

This article will include a video, image and written step by step description on how to do this exercise.

Its difficulty level, the equipment you need to do it. The different muscle groups that get worked when you perform it.

The benefits you get when adding it to your training routine. Also, some different training cues to use when you are performing it.

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