Start with a stretch: Lunge forward with left leg, right heel lifted, and bend both knees until right knee almost touches the floor. Hold for 10 to 20 seconds. Switch sides; repeat. Then do 15 squats, 10 seconds of butt kicks and high knees, 12 walking lunges, 20 supermans, and 50 sit-ups.
Dumbbell squat curl to press
Stand with feet hipwidth apart, holding a weight in each hand with arms by sides. Squat until hips are just lower than knees. Return to standing as you curl weights up to shoulders. Rotate palms forward and press weights overhead. Reverse movement to return to start. That’s 1 rep. Do 12 reps.
Dumbbell bench press
Lie faceup on bench or floor with knees bent and feet flat, holding a weight in each hand straight over chest with palms facing forward (toward feet). Bending elbows out to sides, slowly lower weights to chest for three counts. In one count, press weights back to start. That’s 1 rep. Do 8 to 10 reps.
Burpee with push-up
Stand with feet hip-width apart. Crouch down to place palms on floor in front of feet. Hop feet back to a plank on palms. Do a push-up. Hop feet up to hands and immediately jump up, arms overhead, landing softly. That’s 1 rep. Do 8 reps.
SCALE UP Add a tuck jump to the burpee.
Single-leg bridge with triceps extension
Lie faceup on floor with knees bent and feet flat, holding a weight in each hand, palms facing each other and hands touching directly over chest. Raise hips up to form a straight line from shoulders to knees. Extend right leg and lift it straight up in the air to start. Lower hips down for 3 counts while bending elbows to lower weights toward face. Return to start. That’s 1 rep. Do 12 reps. Switch sides; repeat.
Walkout with push-up
Stand with feet hip-width apart. Fold forward to place palms flat on floor. Walk hands out to a plank on palms. Do a push-up. Walk hands back and return to start. That’s 1 rep. Do 8 reps.
Run in place, bringing knees up toward chest. Continue for 45 seconds.
SCALE DOWN Mime jumping rope. SCALE UP Do 10 high knees followed by 10 lateral shuffles to left. Switch sides; repeat.
Bulgarian squat with curl
Holding a weight in each hand with arms by sides, stand with your back to a bench (or box), then place left foot behind you on top of bench, laces down. Bend right leg 90 degrees to lower into a split squat, then straighten, curling weights to shoulders. That’s 1 rep. Do 8 reps. Switch sides; repeat.
Stand with feet hipwidth apart, holding a weight in each hand with arms by sides. Hinge forward from hips so torso is nearly parallel to floor and weights are below chest with palms facing each other to start. Raise right arm, elbow slightly bent out to side, then lower back to start. That’s 1 rep. Do 6 reps. Switch sides; repeat. Do 6 reps raising both arms.
Stand in front of a bench or box with feet hipwidth apart. Swing arms and jump, landing softly on top of platform. Step down one foot at a time. That’s 1 rep. Do 10 reps.
SCALE DOWN Perform a wall sit for 1 minute.