Start with one dumbbell held at chest level, keeping the elbows tucked in close to your body. Keeping your weight in your heels, push your glutes back and bring your thighs parallel to the floor to squat and pulse. Squeeze and engage your glutes as you push yourself back to standing, kick with yo...

Using a dumbbell in both hands, stand straight up. Hinge at your hips, to lower the weight down until you feel your glutes and hamstrings activate. Keep your knees soft and back straight as your come down into your deadlift. Squeeze your glutes and hamstrings as you stand up and take one leg to t...

Start in a standing position with your feet at hip width apart. Then lower down into a 3/4 squat position with your arms at your sides. Pause here for a second and get ready to explosively jump up and forwards about 2 feet. As you land back down, absorb the landing by bending your knees and sitti...

Brace your core with knees and hips slightly apart, use your glute to kick your working leg towards the ceiling without compromising your squared hip position. Squeeze at the top. Resist the weight and slowly lower your knee down to the starting position.

Repeat 20x each side

Stand with your legs just slightly wider than hip-distance apart, knees pointing in the direction of your toes. Raise the arms to shoulder height with elbows bent, holding weights by your ears. Bend the knees as if you were sitting in a chair, keeping weight in your heels. Press the dumbbells ove...

Stand with your feet closer together and a dumbbell in each hand at your sides. Keep your back straight, brace your core, with a slight bend in your elbows, slowly lift both arms to the side until they are parallel to the floor. Bring them back to your side. Now lift them back up, this time going...

Stand with your feet hip width apart, weight in your heels, and your arms at your sides. Push your hips back, bend your knees, and lower your body into a squat. Place your hands on the floor directly in front of you. Shift your weight onto your hands.
Jump or step with your feet back to softly la...

Start in a full arm plank on your hands, with your wrists and elbows under your shoulders and your feet hip width apart or slightly wider. Keep your body in a straight line, with your tailbone tucked in. Lower your right elbow to the mat and then your left, coming into an elbow plank. Put your ri...