The I-Can't-Walk-Down-Stairs-Tomorrow Workout

• Stand with your legs just slightly wider than hip-distance apart, arms raised to shoulder height with elbows bent, holding weights by your ears.
• Bend your knees as if you were sitting in a chair, keeping weight on your heels.
• Press the dumbbells overhead as you straighten your knees to return to standing.
• Continue for a total of 40 seconds. Take a 20-second rest.

• Stand with your legs shoulder-width distance apart and toes pointed slightly outward, holding the dumbbell (or a kettlebell, if you have it) in both hands.
• Bend the knees slightly, pushing the hips back and lowering the weight between your legs with the forearms pressing against the inner thighs. Keep your chest open with shoulder blades sliding down your back.
• Forcefully squeeze your glutes and drive the heels down to thrust the weight forward as you straighten the legs. All the work is done by the lower body and core in this exercise, and your arms will naturally swing forward to around chest height or above the head.
• Allow the weight to fall between your legs, bending the knees to ready for the next rep.
• Do as many swings as you can for 40 seconds. Take a 20-second rest.

Here's how to do this move with a kettlebell. If this move seems too advanced or you have an injury, do goblet squats instead.

• Holding a dumbbell at your chest, step your left leg wide to the left, coming into a lateral lunge, bending your left knee. Keep your chest lifted and your weight in your left heel.
• Push off with your left foot and cross the left leg behind your right, coming into a curtsy, bending both knees. This completes one rep.
• Step out to the left, returning to your side lunge.
• Continue alternating between these two moves for 20 seconds. Repeat on the other side for another 20 seconds.
• Take a 20-second rest.

• Lie on your back, and place your hands on the floor for stability as you bend one leg and lift the other leg off the ground.
• Pressing your heel into the floor, lift your pelvis up, keeping your body in a stiff bridge position.
• Slowly lower your body to the floor.
• This counts as one rep. Continue on one side for 20 seconds. Repeat on the other side for another 20 seconds.
• Take a 20-second rest.

• Stand with your back against a wall, placing your feet about two feet in front of you. Feet should be hip-distance apart.
• Bending your knees, slide your back down the wall until your knees are at 90-degree angles. Your knee joints should be over your ankle joints, so you may need to inch your feet farther from the wall to create proper alignment. Don't let your knees fall into the midline of your body or sway outward.
• Hold for 40 seconds, then stand up and rest for 20 seconds.