Power Lunges

Works: shoulders, biceps, triceps, abs, buttocks and legs.

•Hold a weight in each hand with hips shoulder width apart.  Keep arms by sides.

•Put left leg back, forming a lunge position with right knee at a 90 degree angle.  At the same time lift weights up to chest.

•Proceed to punch out arms to shoulder level in a swift motion.

•Next, stand up and kick left leg forward to hip level, keeping toes pointed.  Lower arms to sides.

•For best results, do 15-25 reps, switch sides and then repeat.

•Want to make it a little easier?  Instead of kicking up leg, bring up knee to hip height.

Knee to Nose Plank

Works: abs, legs, hips, buttocks, back, shoulders and chest.

•Start this workout on the floor in plank form.  Make sure that wrists are directly below shoulders to avoid injury.

•Pull left knee between shoulders toward nose.

•Return left leg back to plank position. Repeat for 10 reps, switching sides.

•Return to plank once again, lifting left leg behind you into the air.  Extend right arm forward.  Hold this position for 2 counts then lower.  Repeat for 10 reps, switching sides.

•Want to make it a little easier for you?  Do 5 reps instead of 10 at first.

Advanced Squats

Works: abs, back, shoulders, buttocks, hips, hamstrings and quads.

•With weights in each hand, stand with feet shoulder width apart.  Place arms in front of thighs with palms facing towards the floor.  Squat down, leaning forward slightly while extending arms forward diagonally towards the ground.

•Keep left knee bent and tap right foot on the floor behind you.  Lift elbows to your sides, bringing weights to shoulder length. Repeat from start for 15 to 25 reps, switching sides.

•Want to add a cardio blast?  Do 15 burpees.  Squat down, go into plank position, do a push up, jump back up and repeat. Finish the workout with 25 jumping jacks.

Star Side Plank

Works: Shoulders, triceps, abs, chests, hips and outer thighs.

•Begin on the floor in a plank position with wrists directly under shoulders to avoid injury.  Do 1 push up.  If you are looking for a challenge, begin by doing 5 push ups.

•Proceed to a side plank by switching body weight to the right side.  Lift left arm into the air and balance on your right arm and leg.

•Lift left leg into air, making a star position.  Make sure leg is straight.  Repeat for 10 reps, switching sides.

•Want to make it a little easier?  Do the push up sets on knees or keep your bottom knee on the floor while doing the side plank.