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.

1.Single-Arm Kettlebell Swing 10-15 pounds 3 sets x 12 times each side

2.Kettlebell Squat (stand directly over kettlebell and hold – then push up to standing – keep chest up) 20 pounds 3×12

3.Lunges with back foot on platform with only one riser on each side) put back foot up and lunge 12 times each side – hold 5 pound DB in each hand 5 pounds 3×12

4.Romanian / Hamstring Deadlift (1 DB in each hand – keep legs straight and reach forward to feel stretch) 8-10 pounds 3×12

4.Calf Raises (DB in each hand – on platform no risers) 10 pounds 3×15

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Butt Kicks (30 seconds)

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Plank on Forearms (as long as possible)

Squat Jumps 10 reps

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Crunches on Floor (only lift shoulders to squeeze stomach) 3×15

1.DB squat w/ DB facing front & held with both hands between legs 8-10 pounds 3×12 reps

2.Lunges stepping forward (holding DB in each hand – 10 on one side then 10 on the other) 5 pounds 3×10 reps

3.Single leg bridge (lying on floor – put 1 leg up & push hips up to ceiling with other leg) 3×10 each side

4.Wall sit (squat against wall & sit for as long as you can)

5.Squat w/ shoulder press (squat while holding DBs at shoulders & press DBS toward ceiling) 5 pounds 3×12 reps

Jumping Jacks x30

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Plank Up on Hands (as long as possible)

Mountain Climbers x30

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Ab Tucks (lying on floor – tuck legs back toward you and squeeze stomach) x15

1. DB Squat with DB at shoulder 3×12 8-12 pounds
2. Side Lunge (hold DB at chest feet wider than shoulders lunge back and forth to each side) 10-12 times
3. DB Bridge on floor (DB on hips) 3×15 15 pounds
4. DB Romanian Deadlift (1 DB in each hand – start with DB by side and bring to front of legs as you reach for the stretch) 3×12-15 8-10 pounds
5. Calf Raises with DB by sides (can be with or without platform) 3×12-15 10 pounds

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30 Glute Kicks

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Leg Raises (not lowered to floor) 15 reps

High Jumps (not quickly – one jump at a time)

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Plank on forearms (squeeze stomach) Hold as long as possible

1. KB Goblet Squat (hold KB at chin with base forward – feet shoulder width & squat to parallel) 3 x 12 reps 15 pounds
2. Lunges with front foot on rise (left side first & foot flat & lunge forward – DBs by side) 10 each side 5-8 pounds
3. Single Arm Kettlebell Swing (left side first) 3 x 12 reps 15 pounds
4. KB Romanian Dead Lift w/ both legs (hold KB with both hands – loegs & back straight – reach toward feet until you feel stretch at hamstrings) 3 x 12-15 15 pounds
5. Wall Sit (as long as possible)

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Squat Jump[s (15) shoulder width with feet

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Static Ab Hold (rest on hips with shoulders & feet up – hold DBs at chest & hold position as long as possible)

Slam Ball Side to Side x 20 (Bring ball all the way up on each side before slamming)

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Plank (as long as possible)

Dumbbell Sumo Squat (8 pounds – 12 reps) Feet wider than shoulder width – hold dumbbells together vertical between legs

Single Leg Romanian Dead Lift (5 pounds – 10 reps each side) Reach until you feel hamstring stretch – hold weight on same side as lifting leg

Kettlebell Swing (10 pounds 12-15 reps) Swing between legs and use hips to push weight forward

Forward Lunges (5-8 pounds – 8 reps on each side) – hold dumbbells by your side

Wall Sit – squat against door – feet shoulder width – hold as long as possible

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High Knees (20-30 seconds)

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Straight Leg Raises (12-15 reps)

Scissor Legs – Front to Back (20-30 seconds)

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Crunches – Only lift shoulders to squeeze stomach (12-15 reps)