Supersets: 3  Reps: 8  Target: quads, glutes, core

Keep your upper arms level with the floor for the whole move. 

Supersets: 3  Reps: 8  Target: hamstrings, core, glutes

Keep your core braced and hips raised. 

Supersets: 3  Reps: 8  Target: hamstrings, glutes, lats

Place your hands shoulder-width apart to target your lats.
 

Supersets: 3  Reps: 5 each side  Target: adductors, core, glutes

Keep your shoulders in line with your hips as you lunge.
 

Supersets: 3  Reps: 10  Target: abs, core, hip flexors

Bring your legs up and pause, then lower for a three-second count. 

Supersets: 3  Reps: 5 each side Target: adductors, glutes, hamstrings, core

Touch the dumb-bells to the floor before driving up again.