Triple Set 1 - 1a - PLANK WITH LEG LIFT
Assume a push-up position but with your weight on your forearms instead of your hands. Brace your abs, clench your glutes and keep your body straight from head to heels. Now raise your right leg and hold that position for one second. Lower your right leg and raise your left leg. Continue alternating legs.
1b - DUMBBELL CHOP
Hold a dumbbell hand-over-hand above your right shoulder, as shown. Keeping your arms nearly straight, bend your hips, pivot your feet and forcefully rotate your torso to the left as you draw your arms down and across your body (as if you were chopping wood). When your hands reach outside of your left knee, stop and reverse the move to return to the start position.
1c - DUMBBELL LUNGE
Hold a pair of dumbbells next to your sides and stand tall with your feet hip-width apart. Keeping your torso upright, take a large step forward with your left leg and slowly lower your body until your left knee is bent 90° and your right knee nearly touches the floor. Step back to the starting position and repeat with your right leg. Continue alternating legs.
Triple Set 2 - 2a - DUMBBELL SINGLE-LEG, STRAIGHT-LEG DEADLIFT
With an overhand grip, hold a pair of dumbbells at arm’s length in front of your thighs. Stand with your left knee slightly bent and your right foot off the floor. Keeping your right leg in line with your torso, lower your torso until it’s parallel to the floor. Pause, then return to the starting position. After 20 seconds, switch legs. Repeat.
2b - DUMBBELL PUSH PRESS
Stand holding a pair of dumbbells just outside your shoulders, your palms facing each other. Dip your knees and push up explosively, using your lower-body power to help press the dumbbells overhead. Lower the weights and repeat.
2c - GOBLET SQUAT
Grab a dumbbell and stand with your feet slightly beyond shoulder-width apart. Cup one end of the dumbbell with both hands and hold it vertically in front of your chest, elbows pointing down. This is the starting position. Keeping your back naturally arched, push your hips back, bend your knees and lower your body until the tops of your thighs are at least parallel to the floor. Pause, then push yourself back to the starting position.
Triple Set 3 - 3a - DUMBBELL ALTERNATING ROW
Grab a pair of dumbbells, bend at your hips and lower your torso until it’s nearly parallel to the floor. Let the dumbbells hang at arm’s length, palms facing back. Without moving your torso, row the weight in your right hand upward by raising your upper arm, bending your elbow and squeezing your shoulder blade towards your spine. Lower the dumbbell and repeat with your left arm. Continue alternating arms.
3b - DUMBBELL SIDE LUNGE AND TOUCH
Hold a pair of dumbbells at arm’s length next to your sides
A. Take a big step to your left and, keeping both feet flat on the floor, lower your body by pushing your hips back and bending your left knee. If you can, touch the dumbbells to the floor.
B. b . Repeat to your right. Continue alternating sides.
3c DUMBBELL DEADLIFT
Hold a dumbbell in each hand at arm’s length in front of your thighs with your feet shoulder-width apart. Without rounding your lower back, push your hips back, bend your knees and lower the dumbbells as far as possible. Pause, and then push yourself back up. If that’s uncomfortable, spread your feet to about twice shoulder width and lower the dumbbells between your legs.