1. Scorpion Push-Up
Start in a push-up position. As you lower your body toward the ground, bring your right heel up and across your back, bending your knee so your foot points toward the back of your left shoulder. Press up into the start position and return your right foot to the ground. Repeat, bringing your left heel up and across your body. Alternate right-heel and left-heel scorpions.
2. Squatting Preacher Curl
Drop into a squat so your abs are tight, back is straight, and thighs are parallel to the floor. Hold a dumbbell in your right hand and lower your right elbow inside and just below your right thigh. Maintain your squat as you perform bicep curls. Complete a full set with one arm, then repeat with the other.
3. Plyo Push-Up
Start in a push-up position, hovering above the floor. Slowly lower yourself into a push-up. Then, with an explosive burst, exhale and push yourself up, lifting your hands off the floor and clapping them together. Land in the push-up position and repeat.
4. Crossover Step-Up
Stand on one side of a bench. Step the leg that is farthest away from the platform across the inside leg and onto the bench. Then bring the inside leg onto the platform, too. Step down with the second leg so you have the outside leg on the platform and the inside leg on the ground. Do one set, then repeat with other leg.
5. Warrior Pose with Tricep Press
Stand straight, with feet hip-width apart. Hold a dumbbell in each hand with palms facing back behind you. Step forward with your right leg. Then, bend the front leg until the knee is directly over the ankle, front thigh parallel to the ground. Your back leg should be completely straight, heel off the ground. Keeping your hands behind your bum, press the weights behind you as far as you can. Maintain straight arms throughout the entire movement and keep tension in your triceps by not letting your hands come in front of your bum. Remain in the lunge the entire time. Complete one set, then perform the next set with your opposite leg forward.
6. Body-Ball Push-Up
Get in the push-up position with hands placed on top of two body balls of the same height and size. Try to keep the balls from touching and perform a push-up.
7. Pendulum Lunge
Stand up straight with your feet hip-width apart. Take a big step back with your right leg, bending your left knee so your left thigh is parallel to the floor (keeping your knee behind your toes) and your right thigh is perpendicular to the floor. Exhale and press through your left foot to swing your right leg up and in front of you into a forward lunge. Draw the legs together and start again on the right. Continue for a full set and repeat on the left.
8. Side Plank with Inner Thigh Raise
Lie on your right side, supporting your weight on your right elbow and foot. Raise your hips so your body forms a straight line from head to toe. From there, perform leg raises with your left leg (lift it straight up to the ceiling). Do one set, then repeat on the other side.
9. Plank Row
Start in plank pose with each hand on a dumbbell. Pull the left dumbbell to your chest in a row movement, keeping your elbow tucked in, while balancing your body on your feet and right hand. Slowly lower the dumbbell back to the start and repeat on the opposite side.
10. Squat Swing on Bosu Ball
Stand on a BOSU ball; hold a dumbbell in both hands and let it hang between your knees. Sit down and back into a squat. As you stand up, swing the weight to eye level. Keep arms and back straight; don't lean forward or arch your back. As you squat again, lower the weight and repeat.
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