Kirk Charles

Get moving in a new direction to build leg strength and athleticism

It's as simple as sitting down – but it won't be easy

Skip the military presses for this more joint-friendly exercise

Train your forearms to develop an important quality that will help in your workouts and day-to-day life

Change up your positioning to reap all the benefits of a fly exercise—without the shoulder risks.

You'll put yourself in a better position to take on overhead pressing with this variation

This efficient lower body-builder is especially useful for beginners

This level-shifting move can be the perfect addition to your routine if you love golf or tennis

Channel your favorite comic book hero to hone movement and strength

Use this simple exercise to challenge your core and emphasise deliberate, controlled movement

Hit the floor and start moving in a different direction than you're used to for a new challenge

Break free of boring core work with this variation

This simple yet effective move can help you to stay loose and build strength.

The exercise can be a key move for developing strength in a whole new way.

You can save yourself a lot of pain by flipping the direction of one of the most common leg day moves

Keep the work up without wearing your arms out.

Want to train your abs but struggling with back pain? This low impact, effective move is your new go-to.

As you're getting older, you should look to expand your chest day repertoire to keep gains coming.

Pumping iron can't be mindless as you get older. Here's how to stay strong and smart