A: Power Exercise Alternating Jump Squats TARGET MUSCLES: Quadriceps, Gluteals, Calves REPS & SETS: Perform 4 sets of 8 jumps per leg HOW: Stand with your right leg in front of you and your left leg behind you. Kneel down brining your left knee close to the ground. Place your arms behind you. Explode upward while swinging your arms forward and upward. Jump as high as possible and switch your legs in midair. Land softly and repeat 8 reps per leg. B1: Dumbbell Exercise Front Foot Elevated Split Squat TARGET MUSCLES: Quadriceps, Gluteals REPS AND SETS: Perform 4 sets of 6 reps per leg adding weight each set HOW: Stand in front of an exercise bench. Place your right foot on the edge of the bench while holding a dumbbell in each hand. Lean forward slightly as your squat down, bring your right knee toward the ground. Bring your knee as close to the floor as you can. Return to standing and perform 6 reps. Switch sides and also perform 6 reps. B2 : Exercise Ball Exercise Plank on Ball Slow Mountain Climber TARGET MUSCLES: Core REPS & SETS: Perform 4 sets of 10 reps per leg HOW: Place your elbows and forearms on an exercise ball. Go on your toes while forming a straight line from your ankles to your shoulders. Roll your pelvis inward to flatten your back. Squeeze your butt. Next, bring one knee toward the ball without moving your body. Return the leg straight and switch sides. Perform 10 reps per leg. If you feel your low back, you’re doing it incorrectly. A quick fix is to lift your ribs and hips higher until you feel your ab muscles contract harder.