1.DB squat: hold DB at chest with both hands and squat 15 pounds 3×12 reps.

2.KB swing: hold 10 pound DB in each hand and swing 10 pounds x 2 3×12 reps.

3.Hip bridge from floor: lying on floor with feet flat and DB resting on hips press hips up to ceiling 15 pounds 3×12 reps.

4.Single leg Romanian deadlift: right hand on wall DB in left hand lift right leg and reach toward toes on left side going for stretch in hamstring then switch sides 8-10 pounds 3×12 reps.

5.Wall sit: as long as possible. (sitting against wall with back against wall.)

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Medicine ball slams side to side (16 times) Lift ball high up then slam on floor.

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Alternating leg raises.

Fast-paced step-ups (1 riser on platform) 25 seconds.

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Crunches on floor: lie flat and pull both arms and legs together to crunch in the middle.