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Before you dive into it, Al stresses the importance of varying intensity and volume in your workouts. If you’re having a heavy day, keep the reps low, and adjust accordingly.

1) Double Kettlebell/Dumbhell Front Squat (4 reps):

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Rack your kettlebells up front and up high, with your feet in your squat position. Standing tall with tight abs, squat to full depth (or as much as your current flexibility will allow). Be careful not to tip forward on to your toes and lose heel contact with the floor. Push through your whole foot as you return to full standing position. Squeeze your quads and glutes at the top.

Pro-tip: If you struggle with flexibility, place thin 5lb plates under your back heels to help maintain heel contact and a vertical posture.

2) Walking Dumbbell Lunges (4x6-12 reps each side):

Grab two dumbells, stand tall, with you chest up, and shoulders back. Lunge forward with one leg and firmly plant your foot flat on the ground. Keep your weight centered between your front and back leg as your drop down to lightly tap your knee to the ground. Your front knee should be at 90 degrees (never traveling past the front of your shoes) when at the bottom of your lunge. Step your back foot forward as you come to a standing position, briefly tap your starting position and then continue forward.

3) Standing Barbell Calf Raises (35-20 reps):

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Position a barbell on your back as if you were preparing for a back squat. Stand tall and forward with abs tight, and feet shoulder width apart. Place a flat ball of your foot on 2 inch block. With a slight bend in your knees, press through your forefoot extending as tall as possible on your toes. Slowly resturn to your starting position and repeat. Go slow in a slow, controlled manner—no bouncing.

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