Beginner Moves:Deadlift Squat

• Stand with feet wider than hip-width apart, holding a 5-pound dumbbell in each hand at inner thighs.
• Bend both knees 90 degrees, coming into a squat, lowering weights toward the floor.
• Do not let your knees go past your toes.
• Stand and repeat.
• Complete 4 sets of 15 reps.

Couch Bridge

• Lie on the floor and place your feet hip-width apart on a couch or bench, knees bent between 70 and 90 degrees.
• Press into heels and drive hips toward the ceiling.
• Drop your hips and repeat. Work up to 3 sets of 15 reps.

Lateral Step-Up

• Standing with your right side facing a step bench, hold a 5-pound weight in each hand in front of your thighs.
• Step up onto the bench sideways with your right foot and squeeze your glutes for a count of 3, then step down. Repeat for a total of 15 times on each side and work up to 3 sets.

Intermediate Moves:Bent-Knee Deadlift

• Stand with feet shoulder-width apart, holding a 5-pound dumbbell in each hand at inner thighs.
• Bend knees 30 degrees, coming into a shallow squat.
• Keep your back straight as you bend forward from the hips, lowering weights toward the floor.
• Squeeze your glutes and slowly stand.
• Complete 3 sets of 15.

Single-Leg Bridge

• Lie on floor and place your feet hip-width apart on a couch or bench, knees bent 70 to 90 degrees.
• Extend left leg, pointing toes.
• Press into your right foot and lift hips toward the ceiling.
• Complete 3 sets of 15 reps, then repeat on opposite side.

Lateral Step Extension

• Stand with your right side facing a step bench, holding a 5-pound dumbbell in each hand in front of your thighs.
• Step up sideways onto the bench with your right foot, then lift your left leg 45 degrees to the side, toes pointed.
• Hold for 3 counts.
• Step down and repeat for a total of 15 reps.
• Switch sides.
• Do 3 sets.

Advanced Moves:Balancing Deadlift

• Stand with feet shoulder-width apart, knees bent about 30 degrees.
• Holding a 5-pound dumbbell in left hand, extend right leg back and lower weight toward floor.
• As you stand, kick right leg forward to hip height.
• Lower to start and repeat.
• Complete 3 sets of 15 reps on each side.

Stability Ball Bridge

• Lie with shoulders and arms along the edge of a couch or bench.
• Balance feet on a small (25- to 35-centimeter) stability ball, knees bent.
• Keep feet on ball and press hips toward ceiling, bringing them level with chest.
• Complete 3 sets of 15.

Lateral Jump

• Stand with your right side 2 to 4 feet away from a step bench.
• Keeping your arms bent at sides, squat down slightly and hop up sideways onto the step, landing on your right foot.
• Next, bend knees slightly to hop back to start landing on your left foot.
• Continue hopping back and forth for a total of 15 times before switching sides to repeat.
• Complete 3 sets.