Before you begin: You’ll need dumbbells.
1. Lateral leg raise with toe touch
Stand with hands at hip level and left foot raised to the side in the air. Hold for 2 counts, then step your left leg into a deep side lunge, hinging at hips and touching hands to toes. Repeat with your right leg. Do 10 reps each leg.
Perfect your form: Keep back straight and chin up.
Dial it down: Perform the lateral leg raises only.
Amp it up: Pulse 5 to 8 times in the lunge position.
2. Triceps dip & kick
Sit on floor with knees bent, arms under shoulders and a dumbbell in each hand. Lift hips off ground, then bend elbows as you raise left leg. Hold for 2 counts. Return to start, and repeat movement with other leg. Do 12 dips, alternating legs each time.
Perfect your form: Avoid shrugging your shoulders.
Dial it down: Do the dips without the leg raise.
Amp it up: Do the move with straight legs.
3. Sumo-squat jumps
Start with feet hip-width apart and arms in boxer stance, toes angled out. Lower body into a deep squat, keeping knees stacked above heels. Jump up out of squat, punching arms overhead. Do 12 to 15 reps.
Perfect your form: For good posture, pretend you’re trying to sit in a chair just beyond your reach.
Dial it down: Perform the squat without the jump.
Amp it up: Do 5 jumping jacks between squats.
4. Lunging overhead extensions
Start in a forward lunge, holding dumbbells with arms up and bent behind head. Lower into lunge as you straighten arms to the ceiling. Maintain lunge as you lift and lower arms. Do 8 reps, then switch legs and do 8 more.
Perfect your form: Keep elbows tight to your ears.
Dial it down: Do overhead extensions from standing.
Amp it up: Use heavier weights and deepen lunge.
Calorie-burning bonus: Start workout with 60 seconds of box jumps, leaping on and off a bench or other sturdy elevated surface.