1 Reverse Lunge w/DB Hold
Sets: 3 Reps: 8 (each side) Tempo: 211 Rest: 60 Seconds
Stand with your feet shoulder-width apart and hold a light dumbbell overhead in one hand . Step back with your opposite leg and lower your body until your front thigh is parallel to the floor-keep the weight held overhead the whole time . Reverse the motion to return to the starting position. That's one rep. Complete all your reps on one side, and then switch sides and repeat.
2A Dumbbell Bench Press
Sets: 2-3 Reps: 15 Tempo: 311 Rest: 0 Seconds
Lie back on a flat bench holding dumbbells at the sides of your chest . Press the dumbbells straight up, squeezing through your pecs as you push . Lower the weights back to your chest. That's one rep.
2B Neutral-Grip Dumbbell Row
Sets: 2-3 Reps: 15 Tempo: 311 Rest: 60 Seconds
Hold a pair of dumbbells at your sides and, keeping your lower back in its natural arch, bend at the hips and lower your torso until it's nearly parallel to the floor . Let your arms hang and turn your palms so that they face each other. Row the dumbbells to the outside of your chest . Lower the weight back to the starting position. That's one rep.
3A Sumo Deadlift
Sets: 2-3 Reps: 15 Tempo: 211 Rest: 0 Seconds
Stand with your feet wider than shoulder-width apart and turn your toes 45 degrees outward. Squat down and grab the bar with a shoulder-width, palms-down grip . Keeping your lower back in its natural arch, drive with your legs and push your hips forward, lifting the bar as you rise to hip height . Reverse the motion and return the bar to the floor. That's one rep.
3B Reverse Crunch
Sets: 2 Reps: 10 (each side) Tempo: 211 Rest: 60 Seconds
Lie flat on the floor with your arms out to your sides, your palms up, and hips and knees bent 90 degrees (your calves will be parallel to the floor) . Contract your abs and curl your hips up off the floor . Lower your hips until your calves are again parallel to the floor. That's one rep.