Assume a 90° position while sitting on a bench. With your elbows out to the sides and your hands facing front, hold dumbbells by your shoulders. Dumbbells should be pressed overhead while your core is tight. Lower the dumbbells gradually to the beginning.
With your palms facing down, hold dumbbells at your sides while you stand. With your right leg, take a large step backward and bend both knees until your right knee is just above the ground. The front knee need to be just above the ankle.
Lat pull-down machine: sit with pad on top of thighs. The bar should be arm-length above you. Overhand grasp the bar with hands facing away. Pull the bar to chin level using your core and back. Restart the bar under control.
Seat your shins against the lever pad of the leg extension machine. Lift weight with straight legs. Pause, then control your leg descent.
On a hip abduction machine, place your thighs against the pads. Move your legs sideways and engage your core. Controlled restart.
Stand with one dumbbell end in each hand at your chest, feet little wider than hip-width apart. Kneel and press your hips back to drop, maintaining your back flat. Stand by pushing up through your heels with your thighs parallel to the floor.
Straighten your body and support your weight on your forearms and toes. Your elbows should be below your shoulders. Work your core and glutes. Maintain this stance.
Hold your body upright on your hands and toes, arms outstretched and hands beneath shoulders. Reduce your chest to the floor by bending your elbows close to your body. Regain the start strongly.