Moderate to Heavy Dumbbell Resistance Bands or Glute Bands
E1: Dumbbell Goblet Grip Squats: Start with your feet shoulder width apart, and the Dumbbell positioned under your chin with your elbows tucked under the weight. Squat down until your legs are parallel with the ground or lower. Squeeze your glutes to push you back up to a standing position.
E2: AB Roll Outs: Start on all fours with your hands on the ab wheel. Make sure the wheel is positioned right under your chest. Roll the wheel out while bracing your abs to fully engage your core. Maintain your starting position and pull the wheel back.
E3: Dumbbell Lunges: Start off with your feet shoulder width apart. Hold the dumbbell under your chin in a goblet grip position. Step out into a lunge by dropping one knee to the ground or right above it. Push back to the starting position and repeat on the opposite leg.
E4: Dumbbell Lateral Lunges Start off with your feet shoulder width apart. Hold the dumbbell under your chin in a goblet grip position. Step out to your side into a lunge by dropping one knee to the ground or right above it, and lengthen your opposite leg. Lean into the leg that is bent to go deeper into the exercise. Repeat on the opposite leg.
E5: Step Squats with Resistance Bands: Start off with your feet hip width apart. Use a heavy resistance band to intensify the workout. Place the band above your knees to help your hips and glutes get more engaged during the workout. Step your feet out to shoulder width apart. Perform a squat and repeat on the opposite side.