Glute Kicks: on hands and knees extend 1 leg out keeping leg straight lift up to ceiling and squeeze glute 3X 12 reps

Kettlebell Squat: hold 10 pound KBs up by shoulders squat while holding KBs in place no presses 3X 12 reps

Lunges with Front Foot Elevated: Front foot placed on platform with 1 riser holding feet in place lunge right side first no weight 3X 12 reps

Single Side Romanian Deadlift: 10 pounds KB in hand holding on to table or chair lower weight in right hand and raise right leg then switch 3X 12 reps each side

Wall Sit: As long as comfortable

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Ball Slam 15 reps (medicine ball I have 10 pound raise above head then slam)

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Leg Raises 10 reps then leg tucks 10 reps

Burpees 10 reps

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Side Plank 15 seconds each side

1.Dumbbell forward squat: hold both 12 or 15 pound DBs between legs + forward – hips back and chest up 3 x 12.

2.Split squats: one leg back on platform with one riser- DB on same side that goes down – harder side first 3 x 10 @ 10 pounds.

3.Kettlebell swings x 15 with 20 pound KB

Immediately followed by:

4.Romanian dead lift with 20 pound KB – hold with both hands + keep feet together – bend forward until stretch 3 x 15.

5.Clam shells: for glutes – lying on side stack legs – legs bent place DB on leg at thigh and open leg / separate 3 x 15 @ 10 pounds.

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Jumping jacks x 30

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Plank – 15 seconds on one foot – 15 seconds on other foot

15 sit-ups / crunches

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Wall sit – 2 x 30 seconds then one time As long as possible

1.Squat press: 5-8 pound DB held at shoulder squat then press up toward ceiling as you stand up from squat. 3 x 12.

2.Single leg bridge: Lying flat on floor one foot down and the other elevated press hips toward ceiling and squeeze glutes 5-8 pounds 3 x 12 each side.

3.Walking lunges: with available space step and lunge alternating legs continue with 8 on each side for 3 rounds.

4.Single leg Romanian deadlift: Holding on to stable surface hold DB in one hand one foot stays flat while you reach other leg back – reach for stretch in hamstring – leg goes back at same pace as arm. 3 x 10 each side.

5.Goblet squat with close feet: Hold DB at chest – feet within shoulder width. 3 x 12 8 pounds.

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Alternating leg raises.

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Plank (30 seconds) 2 rounds – As long as possible 3rd round.

High knees (30 seconds)

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Sit-ups (13). Squeeze Abs!!

1. DB squat holding DBs by side (hold DB by each side DBs don’t move feet shoulder width apart & toes out) 8-10 pounds 12 reps
2. Lunges with back foot on riser (left side first – keep feet flat on floor and lunge forward – hold DBs on each side) platform with one riser 5-8 pounds 10 each side
3. Glute bridge on floor (lying flat DB on hips – push through feet to lift hips toward ceiling and squeeze glutes) 10 pounds 15 reps
4. DB single leg Romanian dead lift (left side first DB in left hand and holding wall with right – only reach until you feel stretch) 8 pounds 12 each side
5. DB calf raises using just platform no risers – 10 pounds 15 reps

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Repetitive jump to rise (using both risers for platform – not too quickly) 20 jumps

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Crunches with knees up (lift shoulders just enough to squeeze abs – then release) 15

Alternating fast-paced step-up on 1 riser 20+ steps

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Leg raises – 15

1. Kettlebell Front Squat (Hold KB by the base at chest height – feet shoulder width (10 lb x 12 reps)
2. Dumbbell Lunges – Hold DBs sideways at shoulder (5 lb x 10 lunges each side)
3. Bridge on Platform – lying down placing feet on edge of platform push with heels (8 lb x 15 reps)
4. Kettlebell Dead Lift – keep back straight (10 lb x 12 reps)
5. Calf Raises with or without weight (2 5 lb DBs x 15 reps)

Fast Paced step-ups – on platform with 1 riser each side (20-30 seconds)

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Crunches – lifting arms

Jumping Jack forward and back (20-30 seconds)

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Ab Hold – holding feet 6 inches above floor hold as long as possible