Exercise no. 1

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.

4 Sets of 15-20 Reps
Exercise no. 2

Stiff Legged Deadlifts

Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position. Keeping the knees stationary, lower the barbell to over the top of your feet by bending at the waist while keeping your back straight.

4 sets of 15-20 reps
Exercise no. 3

Standing Lunges

Stand with your torso upright holding two dumbbells in your hands by your sides. Step forward with your right leg around 2 feet or so and lower your upper body down, while keeping the torso upright and maintaining balance. Using mainly the heel of your foot, push up and go back to the starting position as you exhale. Repeat this movement.

3 sets of 10-15 reps per leg
Exercise no. 4

Kettlebell or Dumbbell Pullovers

Lie on upper back perpendicular to bench. Flex hips slightly. Keeping elbows slightly bent throughout movement, lower dumbbell over and beyond head until upper arms are in-line with torso. Pull dumbbell up and over chest. Repeat.

30 Reps
Exercise no. 5

Glute Raises

Lie flat on the floor on your back with the hands by your side and your knees bent. This will be your starting position. Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second. Slowly go back to the starting position as you breathe in.

3 sets of 30 reps per leg
Exercise no. 5

Standing Calf Raises

Position toes and balls of feet on calf block with arches and heels extending off. Place hand on support for balance. Raise heels by extending ankles as high as possible. Lower heels by bending ankles until calves are stretched.

2 sets of 30-50 reps
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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