WARM-UP SQUAT JACKS

Stand with your hands by your side and feet together. Swing your arms up as you jump yourself into a low squat position. Using your heels, push off and jump back to the starting position.

WARM-UP FRONT LUNGE RIGHT, FRONT LUNGE LEFT

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.

WARM-UP SOLDIER KICKS

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.

LYING DUMBBELL FLOOR HAMSTRING CURLS

SET 1 = HEAVY | SET 2 = LIGHT | SET 3 = LIGHTER

Lying on the floor (or exercise mat) face-down, assume the start position by having your legs extended completely and holding a dumbbell between your feet. To start the movement, bend/flex at the knees to pull the dumbbell towards your buttocks, ensuring that your abdominals are kept tight throughout the movement and that your knees stay together. Complete the exercise by then lowering the dumbbell back down slowly into the start position.

DB GLUTE BRIDGE MARCH

SET 1 = HEAVY | SET 2 = LIGHT | SET 3 = LIGHTER

Position yourself by lying face-up on the floor (or exercise mat) with your knees bent and your feet flat on the floor. Position your feet so they are approximately hip-width apart. Assume the start position by lifting your hips so that your body is in straight alignment from your knees to your shoulders. With a dumbbell in each hand, raise your arms above your chest. Keep your hips up; lift your left knee towards your chest, then lower your left knee back to the floor (as if you were marching). Repeat with your right leg and continue to alternate legs.

DB WIDE STANCE SQUATS

SET 1 = HEAVY | SET 2 = LIGHT | SET 3 = LIGHTER

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.

NOTE: Weights can also be held down by your sides.

BENT LEG DB DEADLIFTS

SET 1 = HEAVY | SET 2 = LIGHT | SET 3 = LIGHTER

Stand with your chest out and your shoulders back, maintaining a slight arch in your lower back and holding a dumbbell in each hand. Position your feet straight under you about hip-width apart with a 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 HIP THRUSTS ON BENCH

SET 1 = HEAVY | SET 2 = LIGHT | SET 3 = LIGHTER

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.

LONG STRIDE DB WALKING LUNGES

SET 1 = HEAVY | SET 2 = LIGHT | SET 3 = LIGHTER

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 stride forward and landing heel-first, bend both knees and lower your body toward to 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.

STABILITY BALL CRUNCH

Lie face-up on a stability ball with your knees bent and your feet flat on the floor. Place both hands out in front of you at the bottom of your thighs, or behind your neck for support. As you exhale, slowly use your abdominals to curl yourself up, closing the distance between your pelvis and ribcage.

BICYCLES

Lie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put your hands behind your head. Be careful not to strain the neck as you perform it. Lift your shoulders into the crunch position and bring the knees up to where they are perpendicular to the floor with your lower legs parallel to the floor. This will be your starting position. Simultaneously, slowly go through a cycle pedal motion, kicking forward with the right leg and bringing in the knee of the left leg. Bring your right elbow close to your left knee by crunching to the side, as you breathe out. Crunch to the opposite side as you cycle your legs and bring your left elbow closer to your right knee and while you exhale.

PLANK

Get into a push-up position with your forearms on the floor. Make sure your body is straight from your heels to the top of your head. Don’t sag, pike at the hips, or drop your head. Pull your abs in tight, hollowing out your lower abs without changing your body position. Control the position using the strength of your core and hold.