Use lighter weight, about 50% to 60% 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 |
| NARROW DUMBBELL SQUATS | 3 | 15 |
| DB STEP-UPS | 3 | 15 EACH SIDE |
| WALKING LONG STRIDE DB LUNGES | 3 | 15 EACH SIDE |
| GLUTE BRIDGE ALTERNATING LEG EXTENSIONS | 3 | 15 EACH SIDE |
| STIFF-LEG DB DEADLIFTS | 3 | 15 |
| DB HIP THRUSTS ON BENCH | 3 | 15 |
| DB GOBLET SQUATS | 3 | 15 |
| SEATED SINGLE-LEG DB CALF RAISES | 3 | 15 EACH SIDE |
| JUMP ROPE | 3 x 100 REVOLUTIONS |
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.
Stand with your feet together, dumbbells in each hand and held close to your chest. Keep your chest and back flat, eyes focused forward. With your abs tight, bend your knees and hips as if sitting in a chair until your thighs are parallel with the floor. Reverse the motion by driving through your heels and pressing your hips forward to return to the start position.
Stand to the side of a bench or box, arms down by your side, holding dumbbells and looking straight ahead. When you’re ready to start, 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 and place your left leg down on the other side. Reverse to repeat.
Starting with your feet together, take a dumbbell in each hand and hold them at your sides with your palms facing inwards. Taking a long step forward and landing heel first, bend both knees to lower your body toward to the floor. Stop just short of your back knee touching the ground. Push off and take another long stride forward with the opposite leg and descend into the lunge again.
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.
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.
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.
Adopt a hip-width stance, with the feet turned out as needed, cradling a dumbbell with both hands at your chest. Descend by bending the knees, refraining from moving the hips back as much as possible. 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, and pause at the bottom.
Sit on a flat bench and place a dumbbell on each of your upper thighs. Raise your toes up on the ball of one foot and contract your calf muscle. Slowly return to the starting position. Repeat with the other leg.
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.
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