WARM-UP GRASS GRABBERS

Position your feet shoulder-width apart, arms extended out to either side. Jump down into a squat position while tapping the ground with one hand in between your feet. Generate power to jump back to the start position and descend again tapping the ground with your opposite hand.

WARM-UP 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 your 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.

DUMBBELL STEP-UPS

SUPERSET 1

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, pushing up with your right foot as you do so. Land with your opposite foot on the bench and place your right leg down on the other side. Reverse to repeat.

BOX JUMPS

SUPERSET 1

Stand in front of a plyo-box or bench with your feet shoulder-width apart. You should be at a comfortable distance where your knees won’t connect with the box as you squat. Jump from a 90-degree squat position, extending your hips and swinging your arms to generate momentum. Push your feet off the floor and launch yourself up onto the box. Step down and repeat for the desired number of repetitions.

WALKING SHORT STRIDE DB LUNGES

SUPERSET 2

Starting with your feet together, take a dumbbell in each hand and hold them at your sides with your palms facing inwards. Taking a short step forward and landing heel first, bend both knees to lower your body towards to the floor. Stop just short of your back knee touching the ground. Push off and take another short stride forward with the opposite leg and descend into the lunge again.

NARROW DB SQUATS

SUPERSET 2

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.

ALTERNATING FRONT DB LUNGES

GIANT SET 1

A GIANT SET IS WHERE YOU PERFORM THREE OR MORE EXERCISES IN A ROW WITH NO REST IN BETWEEN

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.

STANDING DB CALF RAISES

GIANT SET 1

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.)

SEATED DB CALF RAISES

GIANT SET 1

Sit on a flat bench and place a dumbbell on your upper thigh. Raise your toes up on the balls of your feet and contract your calf muscles. Slowly return to the starting position. Repeat with the other leg.

CARDIO:

STAIR, ELLIPTICAL, STATIONARY BIKE, OR TREADMILL

30–45 MINUTES
MEDIUM INTENSITY