1. Side-step push
Stand with bench to your right. Step up on the bench with your right leg, and straighten it to standing, while doing a lateral raise with your left leg. Bend your right knee until your left foot touches the floor, then step down with your right foot. Do 15 reps, then switch sides.
Perfect your form: When stepping on and off the bench, keep the knee of your standing leg over your ankle. Don’t let it drift forward past your toes.
Dial it down: Lower the height of your bench or use a step.
Amp it up: Hold light dumbbells in your hands.
2. Reverse wood chop with wide squat
Holding one dumbbell, stand with your feet slightly wider than your hips. Squat, reaching both hands to the inside of your left foot. Raise your arms diagonally overhead, toward your right shoulder, as you push out of the squat. Do 10 reps on each side.
Perfect your form: Sit back into the squat each time you lower down, keeping your head aligned with your spine.
Dial it down: Perform the move without any weights.
Amp it up: Hold a heavier dumbbell in your hands.
3. Walking push-up
From standing, bend over and walk your hands along the floor until you’re in plank position. Your hands should be beneath your chest, shoulder-width apart. Lower into a push-up. Reverse the movement, walking your hands back toward your feet. Roll your body to standing. Do 10 reps.
Perfect your form: Keep your abs engaged and pulled in toward your spine.
Dial it down: Drop onto your knees for the push-up.
Amp it up: Jump up each time you return to standing.
4. Squat Jumps
Standing with your feet hip-width apart, lower into a deep squat with your arms bent in front of your face. As soon as your thighs are parallel to the ground, jump up in the air. Do 10 reps.
Perfect your form: Make sure your knees don’t cave in or rotate out.
Dial it down: Perform the squat without the jump.
Amp it up: Put a box or step in front of you. Jump on it between squats.