Set: 4 Reps: 10/11/12/13 (each side) Target: quads, hamstrings, glutes

Lower yourself with your working leg until your thigh is level with the floor. Then lightly touch your other foot to the floor and push yourself back up with your working leg. 

Set: 4 Reps: 10/11/12/13 (each side) Target: hamstrings, core

Keep your hips raised and your body in a straight line from hips to shoulders. 

Set: 4 Reps: 12 (each side) Target: quads, glutes, biceps, shoulders

Curl the dumb-bells up to your shoulders and then step into the lunge. Step back and curl the weights up again before pressing them up.