1. Squat and Press - With feet shoulder width apart, bring a pair of dumbbells close to your shoulders. While holding dumbbells, squat all the way until your hip is lower than the top of your knee, pushing knees outward as you bend and keeping your buttocks out. Return to starting position and raise dumbbells over your head. Throughout this exercise, keep chin up, torso upright, and lower back tight.
2. Dumbbell stiff-legged deadlift – Stand with a dumbbell in each hand. Bend forward from hips. With knees slightly bend, lower dumbbells to floor. You should feel a stretch in our hamstrings as the dumbbells touch the floor. Return to original position. Look straight and keep chin up throughout.
3. Close-grip bench press – Lie down on a bench, feet flat on floor, back arched a bit, butt and shoulder blades firmly on the bench. With a narrow grip, raise a barbell an arm’s length away, then lower it to your chest.
4. One-arm tricep extension – Sit at the end of the bench. Grab a dumbbell with one arm and raise it over your head, keeping your elbow close to your head. Bend arm from elbow, bringing the weight behind your head, and back up again. Repeat with other arm.
5. Dynamic Row – Start with a barbell on the floor. With arms outstretched, grab the bar with a wide grip and bend knees. Bend forward until your back is parallel to the floor. Maintain this form while you bring the bar toward the lower abdominals. Return bar to its original position to complete one repetition. Throughout this exercise, keep abdominals tight.
6. Clean – Start with the barbell on the floor. With feet shoulder width apart and knees bent, hold the bar, keeping your lower back and abdominals tight. In the shrugging position, pull the bar up violently, making sure elbows point toward the ceiling. In one swift motion, get underneath the bar by resting it atop your shoulders.

Do 20 repetitions of each exercise. Do three minutes on the treadmill (or any cardiovascular exercise) in between exercises. Check with your personal trainer to be sure you’re doing the exercise properly.

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