Burn Fat, Lift and Firm
Dumbbell Sumo Squat
Grab a heavy dumbbell and hold one end in each hand at arm’s length in front of your pelvis. Set your feet about twice your shoulder width apart, toes turned out slightly (1). Lower your body as far as you can by pushing your hips back and bending your knees (2). Pause, then push yourself back to the starting position. Do 10 to 12 reps.
Tip: Keep your torso as upright as possible with your lower back naturally arched.
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Stability Lunge
Stand with your feet shoulder-width apart and your arms at your sides. Lift your right knee until your thigh is parallel to the floor as you raise your arms overhead, palms touching (1). Hold for five seconds, then slowly drop your right foot into a front lunge (2). Bring your left leg forward and return to standing. That's one rep. Do 10 to 12 on each leg, alternating sides.
Dumbbell Bent-Knee Deadlift
Line up a pair of 10- to 15-pound dumbbells horizontally on the floor in front of you. Squat, keeping your chest up, and grab the dumbbells with an overhand grip. Your arms should be straight and your lower back slightly arched, not rounded (1). Contract your glutes and stand up with the dumbbells, straightening your legs, thrusting your hips forward, and pulling your torso back and up (2). Slowly lower the dumbbells to the floor. That’s one rep. Do 10 to 12.
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Single-Leg, Single-Arm Reach
Stand and raise your right arm in front of you (1). Bend from your hips and lift your right leg behind you until it’s parallel to the floor (2). Contract your glutes and hamstrings as you return to standing. That’s one rep. Do 10 to 12 reps, then switch sides and repeat.
Elevated Reverse Lunge
Stand on a six-inch step or box, hands on your hips (1). Squeeze your left glute, step back with your left leg, and lower until your right knee is bent at least 90 degrees (2). Pause, then push through the right leg to return to start. That’s one rep. Do four to six reps, then repeat with the other leg.
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Cable Pull-Through
Stand two feet from a cable machine on the lowest setting (or secure a resistance band to a low sturdy object). With your back to the station, straddle the handle with your feet shoulder-width apart, then squat until your thighs are nearly parallel to the floor. Reach back through your legs and grab the handle with both hands, arms straight (1). Keeping your head up, drive your heels into the floor and straighten your legs to standing, pulling the handle out in front of you and keeping your arms straight (2). Pause, then lower the weight and repeat. Do 10 to 12 reps.
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