1. Squat With Pulse 4x12

2. Reverse Lunges 3x12

3. Sumo Squats 4x12

4. in and Out Squat Hops 3x10

5. Deadlifts 4x12

6. Glute Bridge 4x15

Start you workout with a 5-10min warm up (refer to warm up videos). You can complete the exercises as one big circuit or do each exercise individually. Depending on your fitness level you can use anywhere from 8lb-40lb dumbbells. The weight of the dumbbell can change as needed for each exercise. Remember to control the exercises by using your core. Add in some cardio at the end if you have time as well.