Dumbbell Push Press

Setup - Stand with your feet shoulder width apart, toes pointing slightly outward - Hold a dumbbell in each hand at shoulder height, with your palms facing forward. Your elbows should be slightly in front of the dumbbells, and your forearms perpendicular to the floor - Engage your core and keep your chest up Movement - Perform a squat by bending your knees and lowering your hips with the dumbbells hovering above your shoulders - Push the weight through your heels as you explode to the top and push the dumbbells upwards into a press - At the top of the movement your arms should be fully extended with the dumbbells over your head - Lower the dumbbells back down to shoulder height and repeat

Seated Dumbbell Shoulder Press

Setup - Sit on a bench or hard surface - Have your feet flat on the ground with your back straight Movement - Have dumbbells just beside your ears and begin to press the dumbbells by pushing them overhead, fully extending your arms without locking your elbows - At the top of the movement slowly lower the dumbbells back to the starting position keeping your elbows at about a 45 degree angle

Hack Squat

Setup - Position yourself in the hack squat machine, with your back flat against the backrest and shoulders under the padded supports - Place your feet shoulder-width apart on the platform, slightly angled outward Movement - Slowly bend your knees and lower your body until your thighs are at least parallel to the platform - Keep your chest up and core engaged throughout the movement - Push through your heels, extending your knees and driving the weight back up to the starting position

Up and Down Plank

Setup - Begin in a low plank position, also known as a forearm plank. To do this place your forearms on the ground with elbows directly beneath your shoulders - Keep your body in a straight line from your head to heels - Engage your core, glutes, and thighs to maintain a stable position - Your forearms should be parallel to each other, and your hands can be clasped together or placed flat on the floor Movement - Begin the movement by pressing your right hand into the ground and pushing up into the high plank. Your palm should press firmly into the floor, and your elbow should fully extend as you come up - Once the right arm is straight, follow by pressing the left hand into the ground and straightening the left arm to complete the transition to the high plank - Now you’re in a full push up position, with your arms extended and your hands directly under your shoulders - To return to the starting position, begin by lowering your right forearm back to the ground, bringing your elbow back beneath your shoulder - Once the right forearm is down, follow by lowering the left forearm to complete the transition back to the low plank position. Continue alternating arms

Lying Banded Hip Thrust With Abductor

Setup - Place a resistance band around your legs, just above your knees - Lie on the ground with your back flat against the floor. Bend your legs and press your feet flat onto the floor - Place your hands face down on the floor beside you Movement - Start by driving through your heels to push your hips upward - As you raise your hips, squeeze your glutes and core to lift your pelvis towards the ceiling - At the top of the movement, your body should form a straight line from your shoulders to your knees. Push your knees outwards against the resistance of the band - Lower your hips back down slowly, maintaining tension in the band

Ab Finisher

Ab Finisher (15 second rest between sets)

Lying Glute Stretch

The Lying Glute Stretch targets the outer glute muscles by externally rotating the hip and applying gentle pressure to the knee. This helps improve hip mobility, reduce muscle tightness, and enhance overall flexibility around the hip joint How to Perform - Lie on your back with both knees bent and feet flat on the floor - Cross the working leg’s ankle over the opposite knee - Gently press the working leg’s knee away from your body toward the floor to feel a stretch in the outer glute and hold

Standing Bicycles

Setup - Stand tall with feet hip-width apart - Place your hands behind your head with elbows wide - Keep your core engaged and chest lifted Movement - Lift your right knee toward your chest while twisting your torso to bring your left elbow toward the knee - Lower your leg back down and return to the starting position - Immediately switch sides, bringing your right elbow toward your left knee - Continue alternating sides in a controlled, bicycle-like motion

360 Waist Twists

Setup - Stand with feet hip-width apart - Hold a dumbbell in one hand at waist level - Engage your core and keep your chest up Movement - Pass the dumbbell around your body in a circular motion - Switch hands behind your back and continue the motion smoothly - Keep your torso stable, only your arms should move - Complete the desired reps in one direction, then switch directions

Dumbbell Twist

Setup - Stand tall with feet hip-width apart - Hold a dumbbell with both hands at chest level, elbows slightly bent - Engage your core and keep your spine neutral Movement - Rotate your torso to one side, keeping the dumbbell at chest level - Control the movement and avoid using just your arms—rotate from the core - Return to the centre, then twist to the opposite side

Dumbbell Wood chop

Setup - Hold a dumbbell with both hands above your head away from your body - Stand with feet shoulder-width apart - Slightly bend your knees and engage your core Movement - Rotate your torso and bring the dumbbell down toward the outside of one knee - Explosively rotate your torso and drive the dumbbell diagonally upward across your body, finishing above your opposite shoulder

Overhead Dumbbell March

Setup - Stand tall with feet hip-width apart - Hold a dumbbell overhead with both hands - Keep your arms fully extended and shoulders engaged Movement - Lift one knee toward your waist while maintaining an upright posture - Lower the leg back down and immediately lift the other knee - Continue marching in place while keeping the dumbbell stable overhead

Warm-Up Jog

Warm-up pace jog

Machine Row

- Sit on the machine with your chest against the pad (if applicable), feet flat on the footrest. Adjust the seat height so your arms can fully extend without locking out - Grab the handles with a neutral or overhand grip, depending on the machine Movement - Pull the handles toward your torso by driving your elbows straight back, squeezing your shoulder blades together at the peak of the movement - Slowly extend your arms back to the starting position with control, maintaining tension in your back muscles

Warmdown Walk

Movement- Warm down at a pace comfortable for you

Donkey Kicks

Set Up - Begin on all fours with hands directly under your shoulders and knees under your hips Movement - Keeping your knee bent at a 90 degree angle, lift one leg behind you, pressing your foot towards the ceiling - Squeeze your glutes as you raise your leg and extend it until your thigh is parallel to ground - Lower the leg back to the starting position

Ankle Weight Donkey Kick

Setup - Attach an ankle weight to ankle - Begin by starting on all fours on the floor. Your hands should be directly under your shoulders, and your knees under your hips - Tighten your core, keeping your spine neutral Movement - Start by lifting the leg with the ankle weight behind you, keeping your knee bent at about a 90 degree angle - Squeeze your glutes at the top of the movement. Your thigh should be parallel to the ground or slightly above - Slowly lower your leg back down to the starting position

Bodyweight Bulgarian Split Squats

Setup - Stand a couple of feet in front of a bench, chair, or sturdy surface - Place the top of your back foot on the bench behind you Movement - Slowly bend your front knee, lowering your back knee toward the floor - Keep your chest upright and core engaged - Aim for your front thigh to be roughly parallel to the floor, or as far as your mobility allows - Press through the front heel to stand back up to the starting position

Dumbbell Bulgarian Split Squats

Setup - Find a bench and place one foot on it behind you. Your back foot should be resting on the bench with toes pointing down - Position your front foot 2-3 feet in front of the bench. Your front knee should be in line with your toes, and your front foot should be flat on the ground Movement - Engage your core, bend your front knee and lower your hips straight down towards the ground - Lower your body until your thigh is parallel to the ground or slightly below, and your back knee is close to the floor - Push back through the heel of your front foot and straighten your leg to return to the starting position

Bodyweight Heel Elevated Squats

Setup - Stand with feet about shoulder-width apart - Place small plates, a wedge, or any stable surface under your heels - Keep your chest up, core engaged, and arms out in front for balance if needed Movement - Push your hips back slightly and bend your knees to lower into a squat - Push through your entire foot to return to standing. Squeeze your quads and glutes at the top