1. Weighted Squat With Side Kick
How to do it: Hold one dumbbell in each hand in front of your body, palms facing each other, and stand with your feet slightly wider than shoulders-width apart. Bend your knees, lowering your butt until your thighs are parallel to the floor as you let the weights hang heavy. Next, extend both legs as you shift your weight onto your right foot and extend your left leg straight out to the side. Place the foot back in its starting position to complete one rep. Perform all your reps, then repeat on the opposite side.
2. Weighted Switch Jump
How to do it: Hold a dumbbell in each hand in front of the body, palms facing each, and stand with your feet slightly wider than shoulders-width apart, toes angled slightly outward. Keeping the chest high, bend both knees to sit back until your thighs are nearly parallel to the ground. Extend the knees to return to starting position, squeezing your butt at the top. Next, turn your palms to face your body and bend forward from the waist, keeping the back straight as you let the weights hang toward the ground. Engage your glutes and the backs of your legs to raise up back to starting position, turning palms to face the body to complete one rep.
4. Weighted Kickback Into Hydrant
5. Single Leg Hip Thrust With Raised Heel