1 – Squat to Shoulder Press (Squat with Weights)

1. Stand with your feet shoulder-width apart, holding light dumbbells at shoulder height.
2. Lower into a squat. Keep your chest proud and make sure your knees stay behind your toes.
3. Push through your heels to stand, then press the dumbbells up overhead.
4. Lower the weights back to shoulder height and repeat.

Why It Works: This exercise targets your whole body, helping you get stronger while also burning lots of calories.

2 – Knee Raises (Standing Leg Lifts)

1. Stand tall with your feet hip-width apart. You can place your hands on your hips or hold light weights.
2. Lift your left knee up and across your body toward your chest while tightening your core.
3. Lower your leg back down with control and switch to the right leg.
4. Keep switching legs in a smooth, steady rhythm.

Tip: Keep your back straight. Try not to lean forward while you lift your knee.

3 – Single-Leg Deadlift

How to Do It:

1. Stand tall with your feet together, a dumbbell in each hand.
2. Shift your weight to your right leg. Hinge forward at your hips.
3. As your torso lowers, extend your left leg straight behind you.
4. Keep your back flat, then drive through your right heel to stand.
5. Lower, then switch to your left leg.

Tip: Go slow to feel your muscles working.
Modification: If you’re new, try this without dumbbells first.

4 – Donkey Kicks (Hydrant Kick)

1. Start on all fours, with hands directly under shoulders and knees directly under hips.
2. Raise your right leg out to the side, bending your knee to 90 degrees, just like a dog at a fire hydrant.
3. Squeeze your right glute at the top, then lower your leg back down with control.
4. Switch to your left leg and repeat.

Focus: Keep your core tight the whole time. Try to keep your hips steady and don’t let them rock side to side.

5 – Single-Leg Glute Bridge

1. Lie on your back with your knees bent and feet flat on the floor.
2. Extend one leg straight out.
3. Drive through the heel of your grounded foot to lift your hips toward the ceiling.
4. Squeeze your glutes at the top, ensuring your hips stay level.
5. Lower slowly and repeat before switching sides.

Focus: Keep your core tight and avoid arching your lower back.

6 – Plank to Knee to Elbow

1. Get into a high plank: hands should sit right under shoulders, body in one straight line.
2. Pull your right knee toward your left elbow in a smooth motion.
3. Return to plank, then switch: left knee tucks to right elbow.
4. Focus on a tight core, keeping hips level to avoid side-to-side rocking.

Why it Works: This move lights up your obliques and boosts your ability to stay coordinated under pressure.

7 – Mountain Climbers

1. Start in a high plank position. Keep your belly drawn in and your back straight.
2. Pull your right knee in toward your chest, then swap legs fast. It should feel like you’re jogging in midair.
3. Try to keep your hips down and your moves steady.

Tip: Move in a way that feels good to you. Slow mountain climbers work, too!