Setup - Stand upright with your feet hip width apart and your hands on your hips - Engage your core and keep your chest tall, maintaining good posture throughout the movement Movement - Take a step backward with your right leg, keeping your hips square and your torso upright - As you take a step back, lower your body by bending both knees. Your front knee should be directly above your ankle and bent at about a 90 degree angle, while your back knee should lower towards the floor - Your back knee should come close to your ground, but not touch it - Push through the heel of your front foot to return to the starting position, standing up and bringing your back foot back to the original standing position

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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

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Banded Squat

Setup - Loop a resistance band around your knees or thighs - Stand with your feet shoulder width apart, toes externally pointed outwards slightly, creating tension in the band - Place your arms in front of you or on your hips Movement - Begin to squat down by pushing your hips back and bending your knees. Ensure that your knees push outward against the band, keeping them aligned with your toes - Lower your body until your thighs are parallel to the ground or deeper, keeping your chest upright and your back straight - Engage your glutes and push through your heels as you rise back up, straightening your legs and returning to the starting position

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Banded Face Pulls

Setup - Anchor a resistance band to a sturdy object. The band should be positioned at eye level or slightly above - Stand facing the anchor with your feet shoulder width apart. Grab the end of the band with both hands, using an overhand grip - Take a few steps back to create resistance in the band Movement - Begin by pulling the band towards your face. As you pull, focus on driving your elbows outwards while keeping your hands close together in front of your face - At the same time, retract your shoulder blades - As you pull the band towards you, keep your elbows at shoulder height or slightly higher - Slowly return your arms to the starting position, allowing the band to stretch fully

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Dumbbell Bicep Curls

Setup - Stand with your feet shoulder width apart, and hold a dumbbell in each hand with your arms extended by your sides keeping a slight bend in your elbows - Your palms should be facing forward Movement - Curl the dumbbells towards your shoulders. Focusing on keeping your upper arms stationary towards the movement - only your forearms should be moving - Squeeze at the top and slowly lower the dumbbells back to the starting position

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Toe Touches

Setup - Lie flat on your back on the floor, with your arms fully extended straight above your head - Keep your legs straight and raised towards the ceiling. Your legs should form a 90 degree angle Movement - Lift your upper body off the ground while keeping your legs straight - As you lift, aim to touch your toes with your hands and then bring your upper body back down slowly and repeat

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Side Plank Dips

Setup - Start by lying by your side with your elbow directly beneath your shoulder and your legs extended straight - Press your forearm into the ground to lift your hips off the floor and your other arm in the air Movement - Slowly lower your hips towards the ground. Keep your body in a straight line - Once hips are nearly touching the ground, squeeze obliques and core to lift your hips back up to the starting position

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Russian Twists

Setup - Sit on floor with knees bent and your feet flat. Lean back slightly to create a V- Shape with your torso and thighs Movement - Lift your feet slightly off the ground and clasp your hands together - Begin to slowly twist your torso from side to side bringing your hands beside your hip or slightly past it, keeping your feet off the ground

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Leg Holds

Set Up - Lie flat on your back with your legs fully extended and arms at your sides for support Movement - Lift both legs slightly off the ground - Hold your legs in this position, keeping your core engaged, lower back pressed into the floor and legs straight

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Rest

Move on to next round!

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Toe Touches

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Side Plank Dips

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Russian Twists

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Leg Holds

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