Dumbbell Stiff-leg Deadlifts: Stand with your feet about 4 inches apart. Keeping your knees slightly bent but locked throughout the exercise, hold the dumbbells in front of you with your hands about shoulder-width apart. Keeping your back straight, head up and chest out, slowly lower your arms, bending only at the hips. You should feel a stretch in your hamstrings and glutes. Squeeze your glutes to help raise your body back into start position. Repeat.
Jump Lunges: Begin in a lunge position with the right foot forward. Jump in the air and land in a lunge with the left foot forward. Then, jump in the air and land in a lunge with the right foot forward. Continue alternating.
Dumbbell Shoulder Presses: Stand with feet about shoulder-width apart. With palms facing forward, begin holding dumbbells at about ear height. Lift the dumbbells straight up until they almost touch and your arms are just short of straight. Lower dumbbells and repeat. Don’t lock out the elbow in the top position, as this transfers work to the triceps.
Barbell Bent-Over Rows: Hold the barbell in front of you with hands about shoulder-width apart, maybe a little wider. Stand with feet just wider than shoulder-width apart. Bend at the knees slightly, bend at the waist forward, being sure to keep your back completely straight with no curve whatsoever. Hold the weight down in front of you with an underhand grip and use your back to row the weight up toward your lower abdomen. Imagine pinching your shoulder blades together while pulling the weight to your lower abs. Slowly lower the weight and repeat.
Dumbbell Push-ups With Rows: Holding dumbbells parallel, get in a push-up position. Perform a push-up. Then, complete a dumbbell row on the right side. Lower down into another push-up, and at the top of the movement, complete a dumbbell row on the left side. Repeat movement alternating rows with each rep.
Plyo Speed Skaters: Begin with feet together. Jump laterally, pushing off with left foot and land on right foot. Your left foot will cross behind the right leg while you bend forward and touch the ground with your left hand. Then repeat the motion to the other side.
Bicycle Crunches: Lie on back with your hands lightly resting behind head. Lift your shoulders and upper torso up off of the mat by contracting your abdominals. Then, bring your left knee toward your chest while twisting your torso to reach your right elbow to the lifted knee. Then, switch side by bringing the left elbow to the right knee. Continue alternating.