Dumbbell Alternating Step-Ups – 3 sets x 10 reps per leg, 60 sec rest
Starting Position: Stand facing a bench or platform, holding dumbbells at your sides.
Execution: Step up with one foot, driving through the heel, and bring the other leg up to the platform. Step back down and alternate legs, ma...

Bodyweight Squat Jumps – 3 sets x 12 reps, 45 sec rest
Starting Position: Stand with feet shoulder-width apart, hands by your sides or in front of your chest.
Execution: Lower into a squat, then explosively jump up, extending your legs fully. Land softly and immediately descend into the next squa...

Dumbbell Reverse Deadlift – 3 sets x 12 reps, 60 sec rest
Starting Position: Stand with feet hip-width apart, holding dumbbells in front of your thighs with palms facing your legs.
Execution: Hinge at the hips, keeping your back flat, and lower the dumbbells down your legs until you feel a stretc...

Single-Leg Glute Bridge – 3 sets x 12 reps per side, 45 sec rest
Starting Position: Lie on your back with knees bent, one foot flat on the ground, and the other leg extended straight up.
Execution: Press through the heel of the foot on the ground and lift your hips toward the ceiling. Squeeze you...

Mountain Climbers – 3 sets x 20 reps, 10 sec rest
Starting Position: Begin in a high plank position with hands under shoulders and body in a straight line from head to heels.
Execution: Quickly drive one knee toward your chest, then switch legs, alternating in a running motion while keeping your ...

8 Minute Core Circuit
Side Plank Leg Lifts Right – 30 seconds
Side Plank Leg Lifts Left – 30 seconds
Single-Leg Glute Bridge Right – 30 seconds
Single-Leg Glute Bridge Left – 30 seconds
Plank with Alternating Leg Lifts – 30 seconds
Repeat 3 times.