The first exercise in this circuit is the stationary barbell lunge. Place the barbell behind your back on your shoulders, then step forward into a lunge. The key thing is to make sure you knee doesn’t go past your toe on your front foot. Step back to your original position and repeat with the other leg. This move is great for shaping your quads, hamstrings and butt (glutes). The second exercise in this combo is the plie squat. Stand with your feet apart, at a 45-degree angle, holding a dumbbell in your hands. Just like a regular squat, lower your body and try to get your thighs parallel to the ground. This exercise is great for working the inner thighs, in addition to your glutes. The third move is the weighted bridge. Lie on your back and dumbbell or weight plate on your stomach, then push through your heels to drive your pelvis up. Lower your pelvis and repeat the motion. The final exercise is the prisoner jump squat. Put your hands behind your head, then squat down and explode at the top into a jump. When you land go right into your next squat to absorb the impact before jumping up again. This will get your heart rate up get your calves involved, in addition to working your glutes, legs and core.

To complete this TRX circuit, place your feet in the strap holds and get into a prone (face-down) position with your hands on the ground. The first move is a pushup, so make sure your core is tight and you’re not letting your lower back sink as your perform each repetition. The second exercise is a reverse crunch. For this, hold yourself up and bring both knees toward your chest simultaneously and then both knees back. The third move is a tricep pushup. It’s similar to the first exercise, but for this one bring your hands closer together and your elbows in toward your body as your lower yourself, and then focus on pushing through your triceps (the muscles on the back of your arm) on the upwards motion. The last exercise is a mountain climber. It’s similar to move #2, but for this one you alternate each leg instead of tucking both knees at the same time. This is a difficult exercise but it will increase your heart rate.