2. Bulgarian goblet split squat
Cup the end of a dumbbell with both hands, elbows pointed down. Stand upright with your back foot on a bench. Lower yourself as close to the floor as you can. Pause, and then push up. Do all reps. Switch legs. Repeat.
3. Dumbbell row
Holding a pair of dumbbells, bend at your hips and knees until your torso is almost parallel to the floor. Let the weights hang, your palms facing behind you. Bend your elbows and pull the weights to the sides of your torso. Pause, and lower them slowly. That's 1 repetition.
4. Barbell rollout
Load a barbell. Kneel and grab the bar with an overhand, shoulder-width grip, shoulders above the bar. Roll the bar forward, extending your body. (Don't let your hips sag.) Use your abs to pull the bar back. That's 1 rep.
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