Strength Exercise 1: Dumbbell Front Squat Lift a set of dumbbells over your head to get started. Squat down until your quads are parallel to the floor while keeping your core braced.
Strength Exercise 1: Dumbbell Front Squat Then, stretch your quadriceps and glutes as you push through your heels and hips to stand. Start with 3–4 sets of 10 repetitions.
Strength Exercise 2: Deadlift Start by standing with your feet shoulder-width apart and a weight (a kettlebell, dumbbell, or even a trap bar) in front of you on the floor.
Strength Exercise 2: Deadlift Make sure your shoulders are in line with the weight and your torso is straight by pushing your hips back and squatting down low enough to hold the weight.
Cardio Conditioning Exercise 1: Air Bike Grab the grips of an air bike at the gym. You may either try to complete 25-30 minutes of steady-state cardio at a speed you can sustain.
Cardio Conditioning Exercise 1: Air Bike You may do intervals where you sprint for 10–15 seconds and then coast for 30–40 seconds for a total of 10–15 minutes.
Cardio Conditioning Exercise 2: Incline Treadmill Walk Get on a treadmill with an inclination of 7.5 to 15 degrees and start running. Walk for 15–20 minutes at a speed of 2.0–3.0 mph if you aren't as fit as the average person.
Cardio Conditioning Exercise 2: Incline Treadmill Walk Crank it up to 3.5 mph if you've got the stamina for it, or select an interval setting of your own to alternate between faster and slower walking.