You don't need fancy machines to complete a hard workout that leaves you feeling sore and strong. Squat overhead presses are simple, yet effective moves Nolan recommends trying at home. Stand with your feet hip distance apart with a dumbbell beside each foot.
Take a breath in as you bend your knees, placing your weight in your heels as you squat down and grab the dumbbells. Breathe out as you stand up, pressing the dumbbell all the way up into an overhead press.
Nolan also recommends banded kickbacks for activating and strengthening your glutes. On all fours, loop the band around your left foot. Keeping a tight hold of the handles, slowly kick your left leg back, keeping your tummy tight and engageing the left glute. Return to the start and repeat 10 to 15 times per leg.
Image Source: POPSUGAR Photography / Kyle Hartman