This is a great way to warm up your hamstrings. For an added challenge, grab two dumbbells and rest them on the backs of your shoulders behind your head.
Step 1: Stand with your feet hip-width apart and place your hands behind your head with your elbows open wide.
Step 2: Keeping your knees slightly bent, hinge forward at the hips until your chest is almost parallel to the floor. Press your hips back while keeping your spine neutral and abs engaged.
Step 3: Squeeze your hamstrings and glutes to push your hips forward and rise up, returning to the starting position. This is one rep.
We are going to be doing 4Sets of 12 reps, are you ready!? Let’s go!

ROMANIAN DEADLIFTS
Step 1: Stand with your feet hip-width apart, holding one dumbbell in each hand. Position the dumbbells in front of your thighs, palms facing your body.
Step 2: Keeping your knees slightly bent, press your hips back as you hinge forward at the waist, and lower the weights to about mid-shin height.
Step 3: Squeeze your hamstrings and glutes to push your hips forward and rise up, returning to the starting position. This is one rep.
We are going to be doing 5Sets of 12 reps, are you ready!? Let’s go!

Kettlebell Swing
How to: Start in a hinge (hips back, knees slightly bent, torso leaned forward at 45 degrees) holding the handle of a kettlebell with both hands, arms extended straight toward the floor and bell between knees on the floor. In one motion, squeeze glutes, straighten legs, lift torso, and thrust hips forward, while swinging the weight to chest height, keeping arms straight and core tight.
Reverse the movement, bringing the kettlebell between thighs this time when you hinge. That's one rep.
We are going to be doing 4Sets of 15reps, are you ready!? Let’s go!

Shoulders
Dumbbell Lateral Raise
Benefits: This move is an excellent way to target your middle deltoid, Kelley says.
•Stand tall with your feet hip-width apart and your arms at your side, holding a dumbbell in each hand.
•Raise your arms to your sides until they’re level with your shoulders. Keep your palms facing downward.
•Slowly lower your arms, and repeat for reps.
We are going to be doing 4Sets of 12reps, are you ready!? Let’s go!

Military Press
Benefits: This moves targets the entire deltoid muscle and is excellent for muscle growth, Kelley says. It also works your triceps, traps, and pectoral muscles.
•Stand tall with your feet shoulder-width apart, holding a dumbbell in each hand. Step one foot slightly forward in a staggered stance.
•Bring your weights to shoulder level, with your palms facing forward.
•Extend your arms straight above your shoulders. Keep your back straight and engage your core.
•Slowly lower the weights back to shoulder level and repeat for reps.
We are going to be doing 5Sets of 12reps, are you ready!? Let’s go!