1. Single-arm kettlebell swing (standard kettlebell swing – start with left side) 15 swings left 15 swings right 10 pounds
2. Kettlebell squat holding kettlebell in 1 hand (10 squats each hand left side first) 15 pounds
3. Dumbbell reverse lunge (with DB in each hand start with feet together – left side first; step back with right – step back forward to reset) 8 pounds 8 each side
4. Dumbbell hamstring dead lift with 3-second hold (with DB in each hand – reach toward feet while keeping back straight – hold each reach for 3 seconds) 10 pounds 3 sets 12 reps
5. Leg raises to squeeze glutes (on hands & knees – straighten one leg to lift toward ceiling and squeeze glute at the top) 15 lifts each side.

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Jump squats holding 5 pound DBs at shoulder

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Bicycles (elbow to knee) 3 sets 20 reps

Burpees without jump (10)

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Ab crunch holding 5 pounds DB 3 sets 15 reps

1.DB Front Squat (Hold DB front to back at shoulder & squat normally)

8 pounds 12 reps x 3 sets

2.KB Dead lift to Shoulder Lift (KB in one hand – dead lift KB – then use momentum to lift up to shoulder – reset after every lift)

10 pounds 8 right 8 left

3.KB Swing with both hands

15 pounds 15 reps x 3 sets

4.Single Leg Hamstring Reach Dead lift with KB

10 pounds 12 reps x 3 sets

5.DB Calf Raises (Hold DB by your side)

10 pounds 15 reps x 3 sets

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Mountain Climbers – 25 seconds

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Russian Twist (holding DB at side)

Fast-paced Step-ups (using 1 riser on platform)

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Straight V-Up with arms & legs 12 – 15 reps

1.DB Chest Press from Floor (Hold DB diagonally – start elbows on floor and press to ceiling)

10 pounds 12 reps x 3 sets

2.Bent Over DB Row (Holding DB in each hand – palms up – pull elbows back while leaning forward)

10 pounds 12 reps x 3 sets

3.DB Reverse Fly (Leaning forward – palms facing you – pulling arms out to the side to squeeze upper back)

5-8 pounds 12 reps x 3 sets

4.DB Shoulder Press (Press DB from shoulder to ceiling with DB front to back)

8 pounds 12 reps x 3 sets

5.DB Bicep Curl (Alternate curls – keep palms facing up)

5-8 pounds 12 reps x 3 sets

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Jumping Jacks – 25 seconds

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Alternating Ab Tucks ((Alternating elbows tucked to opposite knee) – 20 reps

Butt Kicks – 25 seconds

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Alternating Leg Raises

Dumbbell Sumo Squat

Feet outside of shoulder width – dumbbells facing forward & held between legs

3 x 12 @ 15 pounds

Kettlebell bridges

Push off heels to raise legs toward ceiling – make sure kettlebell is centered on the hips

3 x 15 @ 15 pounds

Dumbbell Single Leg Hamstring Dead Lift

Starting with left side. Right foot placed behind – left foot straight – reach toward floor until you feel the hamstring stretch

10 reps each side – 8-10 pounds

Leg Extensions holding Dumbbell

DB is held between feet – hold tight – extend legs out to full extension

Use sturdy chair where your feet don’t touch the floor

3 x 15 @ 5 pounds

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Kettlebell Swings

3 x 15 @ 10 pounds

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Knee and Arm Tuck for Abs

Start fully extended – tuck arms & legs together to squeeze stomach muscles

12-16 reps

Medicine Ball Slams Straight

20 throws

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Standing Body Bar Rotations

20 rotations

Dumbbell front squat (Holding DB at chest level; feet shoulder width; back straight; chest up) 3 sets x 12 reps x 15 lbs

Dumbbell Romanian deadlift (hamstrings) ( Slight bend in knee; hips back; back straight) 3 sets x 12 reps x 2 DB 8-10 lbs

Supported modified donkey kick (kick one side at a time; 1 second pause; squeeze glutes) 3 sets x 15 reps

Curtsy lunges (Lunge back slightly off behind working leg) 10 lunges each side x 5-8 lbs

Calf raises 3 sets x 15 reps x 5-8 lbs

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Mountain climbers (20-30 secs)

+

Standard ab V-ups (3 sets x 15 reps)

Side-to-side jumps (30 jumps)

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Alternating leg tucks (3 x 15)