ZERCHER DUMBBELL STEP-UPS

SUPERSET 1

Stand to the side of a bench or box, holding dumbbells at your chest. Step your right foot onto the bench and immediately activate the right quad to drive your body up, jumping slightly into the air as you do so. Land with your opposite foot on the bench. Step down with the opposite foot and repeat for desired number of reps. Repeat exercise with other leg.

ALTERNATING FRONT DUMBBELL LUNGES

SUPERSET 1

Holding a dumbbell in each hand at your sides, stand up tall and lock your core in tight. Taking a large step forward with one foot, bend both knees until your back knee is just off the ground. From here, press through your front heel and return to starting position. Alternate legs for reps.

ACTIVE REST JUMP ROPE

Jump a few inches off the floor, giving the rope just enough space to slip under your feet. Only the balls of your feet should touch the floor. Keep elbows close to your sides as you turn the rope. If you tire out before you finish the workout, drop the rope, but keep your arms and legs going.

WIDE STANCE DB SQUATS

SUPERSET 2

Begin by positioning your feet in a wide stance (greater than shoulder-width apart) with your toes slightly pointed outwards. Hold a dumbbell in each hand and place them close to your chest. Ensure that your neck and back are straight. Begin the squatting movement downwards while keeping your knees aligned in the same direction of 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. Repeat the action for the desired number of repetitions.

DB HIP THRUSTS ON BENCH

SUPERSET 2

Begin by resting your upper back on a bench. Place a dumbbell directly above your hips (use a pad across your hips if needed). Keep your hips close to the ground. Begin the movement by driving through your feet and extending your hips up vertically so they are parallel to the floor. Pause and squeeze the glutes at the top before lowering back down. Your weight should be supported by the bench, your shoulder blades, and feet throughout the movement.

ACTIVE REST ALTERNATING JUMP LUNGES

Start in a lunge position with one foot forward and the knee bent, with the rear knee nearly touching the ground. Ensure the front knee is over the midline of the foot. Extending through both legs, jump as high as possible, swinging your arms to gain height. As you jump up, switch the position of your legs, moving your front foot to the back and the rear leg to the front. As you land, absorb the impact through the legs by adopting the lunge position.

STIFF-LEG DB DEADLIFTS

SUPERSET 3

Hold a dumbbell in each hand in front of your thighs. Stand with your chest out and shoulders back, maintaining a slight arch in your lower back. Position your feet straight under you, about hip width apart, with a very slight bend in your knees. With a flat back, lean forward from your hips, pushing them rearward as the dumbbells slide down toward mid-shin level. Stop before your lower back starts to curve and rise back up, pushing your hips forward as you exhale at the top.

DB CURTSY LUNGES

SUPERSET 3

Start in a standing position with your feet shoulder-width apart and holding a dumbbell in each hand by your sides. Your chest should be kept up, your back should be in a neutral position, and your shoulders retracted back. Begin the movement by stepping your left leg backward into an adapted lunge position – your foot crosses behind and to the right of your front leg rather than going straight back. Bend both knees to lower yourself, making sure your front knee doesn’t go beyond your toes. Stop just short of your rear knee touching the floor. Push through the heel of your front foot and return yourself to the starting position. Repeat the adapted lunge movement on the opposite leg.

ACTIVE REST JUMP SQUATS

Stand with your hands clasped in front of your chest and feet hip-width apart, push your hips into a quarter squat position. Drive your hips forward and up to get height off the floor. As your feet contact the ground, absorb the impact through your legs into a squat position and jump again.

BULGARIAN SPLIT SQUATS

SUPERSET 4

Start by standing in front of a flat bench with your back facing the bench. Move one foot back so that your toe is resting on the flat bench. Your other foot should be stationary in front of you. Keep your head up at all times (as looking down will throw you off balance) and also maintain a straight back. As you inhale, slowly bend your front knee until your thigh is parallel to the floor. At this point, your knee should be over your toes, and your chest should be directly above the middle of your thigh. Leading with the chest and hips and contracting the quadriceps, bring your leg back to the starting position as you exhale. Complete reps then switch legs.

PLIE SQUAT TO TOE RAISES

SUPERSET 4

Adopt a hip-width stance with the feet turned outward. Descend by bending the knees, refraining as much as possible from moving the hips back, as this requires the knees to travel forward. Ensure they stay aligned with the feet. The goal is to keep the torso as upright as possible. Continue all the way down, keeping your weight in the front of the heel. Press up, at the top of the movement raise your heels off the ground and squeeze your calves. Lower your feet to the ground before the next squat.

ACTIVE REST JUMP ROPE

Jump a few inches off the floor, giving the rope just enough space to slip under your feet. Only the balls of your feet should touch the floor. Keep elbows close to your sides as you turn the rope. If you tire out before you finish the workout, drop the rope, but keep your arms and legs going.

GLUTE KICKBACKS TO SIDE SWING

SUPERSET 5

Start on your hands and knees, extend one leg back and lift it as high as possible while keeping it straight. When the leg is at the top of the movement, swing the leg out to the side. Return the extended leg back to center and lower to the start position.

DOUBLE LUNGE LEFT, MIDDLE SQUAT, DOUBLE LUNGE RIGHT

SUPERSET 5

Stand upright with a tight core, neutral back position, feet shoulder-width apart, and your hands by your side or clasped together in front of your chest. Start the movement first by lunging forward with your left leg so that both knees are bent and at a 90-degree angle and do two lunges here. Step back to the starting position with your feet shoulder-width apart and do two squats here. Lunge forward with your right leg and do two lunges here.

ACTIVE REST JUMP ROPE

Jump a few inches off the floor, giving the rope just enough space to slip under your feet. Only the balls of your feet should touch the floor. Keep elbows close to your sides as you turn the rope. If you tire out before you finish the workout, drop the rope, but keep your arms and legs going.