For each move, complete up to three consecutive sets of 10 reps, beginning with a plateless barbell (which can weigh about 30 pounds) or lighter dumbbells until you've mastered proper form. The goal is to feel fatigued by the end of each set — and really tired by the time you complete this workout.
1. Barbell Squats
How to do them: Start with a barbell on the floor near your feet. If you've never touched a barbell, just use the bare bar. Otherwise, add a 5- to 15-pound plate on each side of the bar and secure with a clip. With soft knees, bend from the waist and take an overhand grip on the bar with both hands placed slightly wider than shoulders-width apart. Engage your core to protect your back as you squeeze your butt and lift your chest up to standing position, lifting the barbell off the ground as you come up. Bend your elbows to curl the bar up to your chest, then carefully press it up overhead and tuck your chin as you lower the bar behind your head to rest it across your shoulders. Neutralize your neck and bring your shoulders over your hips to get into starting position, holding the bar with both hands the entire time.
From this position, bend your knees and sit your hips back, keeping your chest high, core tight, and knees behind your toes. When your thighs are nearly parallel to the ground, press through your heels as you extend your legs and squeeze your butt to come back to starting position. That's one rep. After you complete all the reps in your set, press the bar up overhead, carefully lower it to your chest, extend your arms, and bend from the waist with soft knees to gently rest the bar back on the ground.
2. Dumbbell Sumo Squats
How to do them: Grab one end of a 15- to 30- pound dumbbell and hold it perpendicular to the ground. Stand with your feet wider than shoulders-width apart and angle your toes about 45 degrees outward. Keeping your chest high and your knees behind your toes, bend your knees and sit your hips back as you lower the weight toward the ground. When your thighs are nearly parallel to the ground, press through your heels and squeeze your butt as you extend your knees and come back up to standing position. That's one rep.
3. Barbell Dead Lifts
How to do them: Start with a barbell on the floor near your feet. If you've never touched a barbell, just use the bare bar. Otherwise, add a 5- to 15-pound plate on each side and secure with a clip. With soft knees, bend from waist and take an overhand grip on the bar with both hands about shoulders-width apart. Engage your core to protect your back as you lift the barbell just off the floor. From this position, squeeze your butt and lift your chest up to standing position, bringing the barbell up to your waist as you come up. Return to starting position with control to complete one rep. Continue without touching the bar to the ground.
4. Hip Thrusters With Weighted Plate
How to do them: Grab a 10- to 15-pound plate and sit on a Swiss ball, holding the weight with both hands in your lap. Walk your feet forward to roll the ball toward your upper back, keeping your hips high and your body in a straight line between your knees and shoulders. From this position, bend your knees to lower your hip to a few inches from the floor. Next, press into your heels and clench your butt to press your hips back up to starting position. That's one rep.
5. Curtsy Squats With Dumbbells
How to do them: Grab a pair of 10- to 15-pound dumbbells and hold one in each hand with arms extended along your sides as you stand up straight with feet facing forward and hips-width apart. Keeping your shoulders stacked over your hips, lift your left foot and take a large step diagonally behind your right foot. Bend both knees about 90 degrees, lowering your body toward the ground. Next, press into your right heel and squeeze your butt to come back up to starting position. Repeat on the opposite side to complete one rep and continue by alternating sides.
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