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