First, hold a dumbbell vertically by your heart. Squat until your thighs are parallel, keeping your core tight. Rise 1/4 of the way, squat, and push through your heels and hips to rise back up, flexing your quads and glutes. 3–4 sets of 12–15 repetitions.
Wrap a resistance band around a pole or beam for band rows. To add stress, grab the band with both hands and take two steps back. Hold your core, elbows back, and shoulder blades together. Stretch your arms to end. Three to four 15-rep sets.
Pushup/high plank with dumbbells in front of you. Dumbbells, please. Lower your body to an inch or two above the ground with your hips high, chest tall, and core tight. Push up, flexing your triceps and pecs. 3–4 sets of 10–15 repetitions.
Standing erect with dumbbells in each hand, Bulgarian split squats begin. Stand on a workout bench or couch. Step forward with the other foot two to three feet from the bench. Split squat with control. Back knee should almost touch ground. Flexing your quads and glutes, push up. Three to four leg sets of 10 repetitions.
The single-leg dumbbell hip thrust involves lying on a bench with your legs supporting your suspended core. Dumbbell on one leg. Lower yourself by bending at the waist with a tight core. Pushing through your heel raises your hip. Squeeze hard for two seconds at the top, then slowly lower your leg before the next rep. 3–4 sets of 10–15 repetitions per leg.
This exercise requires a pushup/high plank with shoulders aligned with wrists and hips high. Reaching one arm to the other shoulder requires a firm core. Tap that shoulder, lower your arm, and repeat with the other arm. Hold your glutes and back straight. Three to four arm sets of eight to 10 repetitions.
Pushups finish cross-body mountain climbers. Fully extend your feet and align your shoulders and wrists. Flexing your obliques, drive one leg toward the opposing elbow. Return to the pushup position before doing the other leg. Maintain core tension while alternating. 3–4 sets of 10 repetitions per leg.
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