1 One-Arm Suitcase Deadlift
Sets: 5 Reps: 5
Place a dumbbell on the floor to your side and crouch down and grab it. Keeping your lower back in its natural arch, stand up with the weight like you're lifting a suitcase off the floor. Complete your reps and repeat on the other side.
Stand between two parallel bars and grab each with an overhand grip. Straighten your arms so that you're suspended over the bars. Now bend your elbows and lower your body until your upper arms are parallel to the floor. Perform reps for 30 seconds, and then rest 30 seconds. Then go on to the lat-pulldown.
Sit at a lat-pulldown station and grab the handle with a shoulder-width grip. Pull the bar down to your collarbone, and then reverse the motion to return to the starting position (but don't allow the weight you're using to rest on the stack). Choose a relatively light weight and perform reps for 30 seconds, and then rest 30 seconds. Then go on to the dumbbell jump squat.
2c Dumbbell Jump Squat
Hold a light dumbbell in each hand and stand with feet shoulder-width apart and squat down until your thighs are parallel to the floor. Jump as high as you can. Land with soft knees and immediately begin the next jump. Perform as many reps as you can in 30 seconds, and then rest 60 seconds. Then repeat the circuit, beginning with the dip.
3 Weighted Swiss-Ball Crunch
Sets: 4 Reps: 15-20
Hold a weight plate behind your head and lie back on a Swiss ball so that your hips are supported and allow your abs to stretch. Tuck your chin to your chest and crunch your rib cage toward your pelvis.