Close Squat to Lunge – Keep your feet shoulder-width apart and your arms up at shoulder height. Squat without lifting your heels off the floor. Return to standing position then step forward into a lunge. Keep knees at 90 degrees.
Wide Squat with Arnold Press – Feet should be wider than shoulder-width apart. Hold dumbbells with palms facing in. Squat, return to standing and lift dumbbells up toward your chin, bending at the elbow. Keep your elbows close to your body. Lower your hands back to your sides and repeat.
Squat with Cable Row – Keep your heels flat on the ground throughout movement. Squat while holding cable in one hand, return to standing and pull cable toward your body. Keep your core tight. Swap cable to other hand and repeat.
Split Squat – Stand with right foot behind you on a bench or platform. Squat forward on left foot, keeping your knee at a 90 degree angle. Use dumbbells to increase intensity.
Kettlebell Swing – Stand with your feet wider than your shoulder width apart. Hold kettlebell with both hands. Hold your arms out infront of you parallel with the floor. Squat and lower the kettlebell between your legs. Move back up to the start position.
Complete 10 Reps/ exercise. Rest for 10 seconds between each exercise. Repeat 6 -8x