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Dumbbell back lunge to knee drive: 10 reps each leg

Start with your feet shoulder-width apart, holding a dumbbell in each hand. Keeping your upper body straight and gaze forward, step one leg backward, lowering your hips until knees are bent at about a 90-degree angle.

Keep your weight in your front heel and drive your back leg forward, bringing that knee into your chest. Return to the starting position and repeat with the other leg.

High knee run and stick: 30 seconds

Stand with your feet hip-width apart and lift your left knee to your chest. Quickly alternate and lift your right knee to your chest, then your left knee, and finally stick with your right knee to your chest. Hold for a few seconds before alternating legs to repeat the same movement.

Romanian DeadLift to Dumbbell clean: 10 reps

Hold onto dumbbells and stand up straight with your feet shoulder-width apart. With a slight bend to the knees and keeping them stationary, start lowering the dumbbells by bending at the waist and keeping the back straight.

In one swift motion, explosively extend through your hips and bring the dumbbells up to your shoulders, keeping the dumbbells as close to your body as possible the entire time. Lower the dumbbells to move into the Romanian deadlift starting position and repeat.

Broad jump to back-pedal: 30 seconds

Stand straight with your hands by your side and your feet hip-width apart. Extend your arms back while explosively jumping forward, landing 4-6 ft. in front of your starting position. Shuffle back to the starting position and repeat.

Side plank thread the needle: 10 reps each side

Start in a side plank position with your hand raised. Lower your arm in and twist it under your torso, keeping the core engaged. Control your arm back up into the starting side plank position and repeat.

Editor's note: Remember, it's always best to consult your physician before making any extreme changes to your fitness routine.

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