Exercise no. 1

Walking Lunges

Begin standing with your feet shoulder width apart and your hands on your hips. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground.

3 Sets of 20 Reps/Steps
Exercise no. 2

Kettlebell Squats

Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight. At the bottom position, pause and use your elbows to push your knees out. Return to the starting position, and repeat.

3 Sets of 15-20 Reps
Exercise no. 3

Dumbbell Deadlifts

Stand with shoulder width or narrower stance. Grasp dumbbells to sides. With knees straight, lower dumbbells to top or sides of feet by bending hips. Bend waist as bar approaches feet. Lift dumbbells by extending hips and waist until standing upright. Pull shoulders back slightly if rounded. Repeat.

3 Sets of 15-20 Reps
Exercise no. 4

Non-weighted Side Steps

Position a stable knee-height box or jumping platform next to you. Place your weight across the heel of the elevated foot, and raise your other leg up and onto the box. Drive through the raised leg and do not attempt to push off using the other side. Lower the off leg back to the start position.

2 sets of 40 reps (20 per side)
Body Areas Worked
Abdominals
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Glutes
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Hamstrings
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quads & obliques
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shoulders
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quads & obliques
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Workout Goals
muscle build-up
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core strenght
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weight loss
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