Lunge with a Press: Stand with feet staggered, left in front of right, holding 1 dumbbell in right hand at shoulder height. Keeping weight in front heel, bend knees, lowering into lunge. Press up to standing again, extending right arm and pressing dumbbell overhead. Repeat for 25 seconds. Switch sides and repeat for another 25 seconds.
Dip with a Kick: Sit on edge of chair with hands grasping seat. Slide butt off seat and bend elbows, lowering body until upper arms are nearly parallel to floor. Press up and extend left leg as shown. Alternate legs with each rep.
Hip Bridge with a Crunch: Lie on back with knees bent and heels on chair seat. Place hands behind head. Engage core and squeeze glutes, lifting hips. Lower hips to floor. Lift shoulders off floor, performing 1 crunch. That's 1 rep.
Intermediate Crunch Extension: Lie on back with hands behind head, knees bent and over hips. Lift shoulders off floor, then extend and lower legs to a 45-degree angle. Slowly reverse move. That's 1 rep.
watch video for more workouts.