Isolated Bridge to Chest Fly
This movement will work your glutes and hamstrings while also working your chest and shoulders, Jones said, describing it as a move to help you "build harmonious upper- and lower-body strength."
- Start lying face up with your feet hips- to shoulder-width apart, your knees bent, and a dumbbell in each hand. Raise your hips to come to a bridge position; engage your core and squeeze your glutes.
- Press your arms over your chest with your elbows slightly bent and palms facing one another. Open your arms out to the sides until your elbows are about two inches from the floor.
- Return your arms back to the center, bringing the weights together over your chest. Make sure your core is engaged and you are squeezing your glutes the entire time. This counts as one rep.