- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Glute bridge with abduction

Banded kickbacks

Super set

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

Dumbbell Sumo squat jumps

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

Goblet pulse squats

Calf raise

W1/D1 Dumbbell lower body
Week 1 & 3

Great arm workout. Just hard enough to keep going and not quit!

Stephanie

Really good quick (30 minute) workout that will have me feeling it tomorrow.

Clay

W1/D2 Upper body dumbbell
Week 1 & 3

W1/D3 Full body Dumbbell
Week 1 & 3

The description was right. This is a killer core workout!

W1/D4 500 rep Core
Week 1 & 3

W2/D1 Lower body 
Week 2 & 4

W2/D2 HIIT Core

W2/D3 Upper body 
Week 2 & 4

W2/D4 Full body 
Week 2&4

Great kick your butt workout to start the new week!

W1/D1 Dumbbell lower body Week 1 & 3

More workouts from Allyssa Hensley