WALKING LONG STRIDE DUMBBELL LUNGES

SUPERSET 1

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 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.

WALKING SHORT STRIDE DB LUNGE

SUPERSET 1

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 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.

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.

RESISTANCE BAND DUCK WALKS

SUPERSET 2

Stand with your feet hip-width apart. Wrap a resistance band around your legs and place it slightly above your knees. Lower your body to a squat position. Maintaining this lowered squat position, take a few steps forward and then reverse the movement, taking a few steps back to the starting position.

SINGLE LEG STABILITY BALL LEG CURLS

SUPERSET 2

Lie on your back with a stability ball close to your hips. Place one foot on top and in the middle of the stability ball. The other leg should be bent and close to your chest. Keep your hands by your side for balance. Drive your hips up into a bridge and pull your heel in towards your glutes before slowly releasing your leg back into the start position.

ACTIVE REST BURPEES

Start in an upright standing position with feet shoulder-width apart and hands by your side. Begin by pushing your hips back, bending your knees, and lowering your body into a squat. In a fluid motion, place your hands on the floor straight in front of your feet and drop down while shifting your weight onto them. At the same time, extend your legs backward so that you softly land on the balls of your feet. You will now find yourself in a push-up type position. To reverse the movement, you will need to jump so that your feet land back just inside of your hands and your hips are hinged. In another fluid motion, you will need to reach your arms over your head and explosively jump up into the air while pushing from the heels, landing softly on the feet. After this, you will need to immediately lower back down into a squatting motion for your next rep. Ensure your body is in alignment from your head to your heels and be careful not to let your back sway/sag or your hips to stick up in the air.

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.

FROG PUMPS

SUPERSET 3

Lie on the ground with the soles of your feet touching. Begin the movement by driving through your feet, extending your hips vertically. Your weight should be supported by your shoulder blades on the floor and your feet on the ground. Extend as far as possible, then reverse the motion to return to the starting position.

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.

DB PLIE SQUAT TO TOE RAISE

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.

LYING FLOOR DB HAMSTRING CURLS

SUPERSET 4

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.

ACTIVE REST MOUNTAIN CLIMBERS

Adopt a plank position and ensure that your hands are directly underneath and in line with your shoulders. Explosively flex the hip and knee of one leg forward until the knee is approximately underneath the hip. Then, with a similar explosive motion, extend the bent leg back to the rear until the leg is straight and the toes are providing all the support while flexing the opposite hip and knee in a running motion. Continue alternating legs until the recommended number of reps has been completed.

SINGLE LEG DB DEADLIFTS

SUPERSET 5

Hold a dumbbell in each hand in front of your thighs. Stand on one leg, keeping that knee slightly bent. Perform a stiff-leg deadlift by bending at the hip and extending your free leg behind you for balance. Continue lowering the dumbbells until you are parallel to the ground, and then return to the upright position. Repeat on the opposite leg.

BULGARIAN SPLIT SQUATS

SUPERSET 5

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.

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.

HIIT CARDIO

STAIR, ELLIPTICAL, STATIONARY BIKE, OR TREADMILL

15–20 MINUTES
HIGH INTENSITY

HIIT Cardio (High-Intensity Interval Training) is a form of interval cardiovascular exercise which alternates short periods of intense anaerobic exercise with brief recovery periods.

(Example: 30 second sprints with 30 seconds of rest for 15–20 min)