Increase weight to about 70% to 80% of max. | Rest 30 seconds to 1 minute between sets.
| EXERCISE | SETS | REPS |
|---|---|---|
| WARM-UP JUMPING JACKS | 1 MINUTE | |
| WARM-UP SOLDIER KICKS | 1 MINUTE | |
| WARM-UP SIDE-TO-SIDE KICKS | 30 SECONDS | EACH SIDE |
| WARM-UP FRONT LUNGE RIGHT, FRONT LUNGE LEFT | 30 SECONDS | EACH SIDE |
| ALTERNATING WIDE STANCE TO NARROW STANCE DUMBBELL SQUATS | 3 | 10 EACH SIDE |
| SINGLE-LEG DB DEADLIFTS ON BENCH | 3 | 10 EACH SIDE |
| FORWARD & BACK DB DUCK WALKS | 3 | 10 FORWARD; 10 BACKWARD |
| ALTERNATING SIDE LATERAL LUNGES | 3 | 10 EACH SIDE |
| DB WIDE STANCE SQUATS | 3 | 10 |
| GLUTE BRIDGE ALTERNATING LEG EXTENSIONS | 3 | 10 EACH SIDE |
| GLUTE BRIDGE SINGLE-LEG CALF RAISES | 3 | 10 EACH SIDE |
| STANDING DB CALF RAISES | 3 | 10 |
Stand with your feet together, knees slightly bent, and arms at your side. Jump while raising your arms and separating your legs to the sides. Land on your forefeet with legs apart and arms overhead. Jump again while lowering arms and returning legs to midline.
Stand with your feet shoulder-width apart. Raise your left leg as high as you can as you reach for your foot with your right hand. Repeat with the right leg and continue to alternate legs.
Start by standing with your back straight, your abdominals engaged, and your hands clasped at your chest (or on your hips). To begin the movement, shift your weight onto your right foot and kick your left leg to the side. To perform the ‘kicking’ movement, lift your left knee to the side (away from the midline of your body) and without moving your upper thigh, extend/straighten your left knee to kick outwards. After the kicking motion, lower your foot back down to the floor to return to the start position and repeat on the opposing leg. Keep alternating legs after each kick.
Start standing tall with a dumbbell in each hand if you choose to add them. Take a large step forward with your right foot. Bend both knees to lower yourself, stopping just short of your left knee touching the floor. Also, be sure that your right knee does not extend past your right toe. Return to the starting position by driving through your right heel to propel yourself back. Repeat this sequence with the left leg.
Begin by positioning your feet in a wide stance with your toes slightly pointed outwards. Hold a dumbbell in each hand and ensure that your neck, and back are straight. Raise the dumbbells to the front of your chest. Begin the squatting movement downwards while keeping your knees aligned in the same direction as your toes (this may require the knees to travel forward). Squat down until your upper thighs become parallel to the floor and pause at the bottom of the movement for 1-2 seconds. Push through the floor with your heels and squeeze your glutes to return to the start position but do not lock out the knees. Step your feet together to a narrow stance and repeat the squat motion. Repeat the action for the desired number of repetitions.
Start by standing in front of a flat bench with your back facing the bench and a dumbbell in each hand. Move one leg back so that your toe is resting on the flat bench. Your other foot should be stationary in front of you. As you inhale, lean forward from your hips, as the dumbbells slide down toward mid-shin level. You should maintain a flat back throughout the movement. Stop before your lower back starts to curve and rise back up, pushing your hips forward as you exhale. Leading with the chest and hips and contracting the quadriceps, lower your leg back to the starting position as you exhale. Complete all reps, then switch sides.
Stand with your feet hip-width apart, holding a dumbbell in each hand by your chest. Lower your body to a squat position. Staying in this lowered squat position, take a few steps forward and then reverse the movement, taking a few steps back to the starting position.
Start by standing with your feet shoulder-width apart. Begin the movement by stepping out to the right with your right leg. Once your foot reaches the ground, begin to bend your knee and sit back to lower yourself into a side lunge position. At the same time, remember to keep your back in a neutral position. Once the lunge movement is complete, push through the right foot to return to start position. Repeat on the other side and continue alternating for the desired number of reps.
Begin by positioning your feet in a wide stance with your toes slightly pointed outwards. Hold a dumbbell in each hand and bend your arms to your chest, ensuring that your neck and back are straight. Begin the squatting movement downward while keeping your knees aligned in the same direction as your toes (this may require the knees to travel forward). Squat down until your upper thighs become parallel to the floor and pause at the bottom of the movement for 1-2 seconds. Push through the floor with your heels and squeeze your glutes to return to the starting position but do not lock out the knees. Repeat the action for the desired number of repetitions.
Position yourself by lying face-up on the floor (or exercise mat) with your knees bent and your feet flat on the floor. When positioning the feet, they should be approximately hip-width apart, and just beyond your fingers when you extend your arms down by your sides. Assume the start position by lifting your hips so that your body is in straight alignment from your knees to your shoulders. Begin the exercise by keeping your hips in this position, lift your left leg straight into the air, then lower your left leg back to the floor. Repeat with your right leg and continue to alternate legs. A weight plate, dumbbell or kettlebell can be held to add resistance to this exercise.
Position yourself by lying face-up on the floor (or exercise mat) with your knees bent and your feet flat on the floor. When positioning your feet, they should be approximately hip-width apart and just beyond your fingers when you extend your arms down by your sides. Assume the start position by lifting your hips so that your body is in a straight alignment from your knees to your shoulders. Begin the exercise by keeping your hips in this position, lift your right leg toward your chest, then lift your left heel up into a calf raise. Hold for a second, then lower your foot to the floor (controlling your opposite glute at the same time). Repeat with the opposite leg and continue to alternate legs.
Hold a dumbbell in each hand by your side. With both legs, press up onto your toes as high as possible, then let your heels travel toward the floor and repeat for reps. (If needed, find something to hold onto for balance while holding a dumbbell in the other hand.)
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