Bend left knee, placing sole of foot inside of right thigh, left fingertips behind your head.
Stand up lifting heels off the floor and bringing dumbbell overhead with straight arms.
Repeat alternating sides on each squat.
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Keep back straight from head to hips as you hinge.
Stand back up bringing dumbbell back to right shoulder in a wood chop.
Repeat 12 reps on each side.
Maintain a straight back from heels to head.
Push through left foot to stand upright lifting right leg back and arms overhead.
Lower back down stepping left foot back to meet right into a plank position.
Step right foot forward outside hands to repeat on other side.
Alternate sides for 1 minute.
Bring hands to knee and hold for a one count.
Hop back to right foot for next rep. Do 12 reps then repeat on other side.
Place knees directly under hips and hands under shoulders in a all fours position.
Straighten right leg behind you at hip height, toes pointing down toward floor.
Bend elbows lowering chest toward floor keeping leg straight back behind you and elbows close to sides.
Keep leg lifted for all reps. Do 8 reps and repeat with opposite leg lifted.
Roll down to lower back to floor bringing dumbbell to hips.
Lower hips back down to complete one rep. Do 8 reps then repeat with right leg straight.
Hop feet back in to replace hands staying low into squat position.
