Goblet Squat: Grab a dumbbell or kettlebell and hold it with both hands in front of your chest. Push your hips back and bend your knees, lowering down until your thighs are parallel to the ground.
Dumbbell Swing: Stand with your feet shoulder-width apart, holding a dumbbell with both hands in front of you. Hinge your hips back and swing the dumbbell between your legs.
Burpee: Start standing, then place your hands on the floor and jump your feet back into a high plank. Jump your feet outside of your hands, then stand up and jump with your arms overhead.
Deadlift: Stand with feet shoulder-width apart, holding weights in front of your thighs. Hinge at your hips and push your butt back to lower the weights toward your feet.
Weighted Lunge: Hold a weight with both hands in front of your chest or use two weights. Step forward with one leg and sink down into a lunge, then return to the starting position.
Plank: Get into a high plank position, stacking shoulders over wrists and extending legs straight behind you. Engage core, glutes, and quads to hold the position.
Push-Up: Begin in a high plank position with hands shoulder-width apart and wrists aligned under shoulders. Lower your body until your chest nearly touches the floor, keeping elbows close to your sides.