1. Football Squat

A. Stand with feet hip-width apart and palms pressed together at chest, elbows bent downward to start. Squat as low as you can, resting elbows lightly atop knees.
B. Maintain elbow-knee contact as you straighten legs, sending hips up and back and folding forward from waist. Return to start. That’s 1 rep. Repeat for 60 seconds.
Sets: 3
Reps: 60 seconds
Mistakes and Tips:Scale down: Instead of taking elbows to knees, cross your arms with hands on top of shoulders.​
Scale up: As you return to start, pulse the squat twice.

2. Back Kick Combo

A. Lie faceup on floor with legs bent and feet flat, hands on hips. Extend left leg up with foot flexed and lift hips so body forms a straight line from shoulders to knees.
B. Keeping hips lifted, lift and lower left leg to hover 2 inches above floor 3 times. That’s 1 rep. Repeat for 60 seconds. Switch sides; repeat.
Sets: 3
Reps: 60 seconds per side
Mistakes and Tips: Scale up: Add weight. Grab one of your dumbbells and hold it by ends with both hands on your lap to increase resistance.

4. Low Jump Squat

A. Stand with feet together, holding a weight horizontally by ends with both hands at chest and elbows bent downward. Squat to start.
B. Remain in squat as you jump feet wide. Stay low and jump feet together. That’s 1 rep. Repeat for 60 seconds, remaining in squat throughout.
Sets: 3
Reps: 60 seconds

5. Side Lunge Swing

A. Stand with feet together, holding a weight in right hand and resting it on front of right thigh (left hand is on hip). Step right leg as far right as you can, toes facing forward, bending right knee 90 degrees and lowering weight toward floor.
B. Push off right leg to return to start, swinging weight up to shoulder height. Lower weight to start. That’s 1 rep. Repeat for 60 seconds. Switch sides; repeat.
Sets: 3
Reps: 60 seconds per side
Mistakes and Tips: Scale Down: Do a squat instead of a lunge: Stand with feet wider than hip-width apart, holding the ends of a weight with both hands. Lower into a squat, then swing weight up to shoulder height in front of you as you stand. (Return to squat, lowering weight.)

6. Reverse Lunge High Knee

A. Stand with feet hip-width apart, holding a weight in each hand by sides. Step left leg back into a reverse lunge, bending knees 90 degrees to start.
B. Stand up on right leg and bring bent left leg toward chest. From here, immediately step left leg back into lunge (without touching foot to floor in between). That’s 1 rep. Repeat for 60 seconds. Switch sides; repeat.
Sets: 3
Reps: 60 seconds per side
Mistakes and Tips: Scale down: After lunge, return to standing on both legs before bringing knee to chest.

7. Sumo Deadlift Squat

A. Stand with feet wide and toes turned out, holding a weight in each hand, resting on thighs. Bend knees slightly, shift hips back, and hinge torso forward until upper body is parallel to floor, weights lowered toward floor. Return to start.
B. Squat, bending knees wide to sides and lowering weights toward floor, then pause and pulse down and up twice. Return to start. That’s 1 rep. Repeat for 60 seconds.
Sets: 3
Reps: 60 seconds
Mistakes and Tips: Scale up: While in the sumo squat position, add 2 alternating hammer curls after pulses. Then hold squat for 2 seconds.