You'll need a set of 3- or 5-pound dumbbells and a step bench. Targets quads, glutes, hamstrings, hips and abs. Do 10 reps on each leg.
-Single-Leg Rotation: You'll need a pair of 3- or 5-pound dumbbells. Stand facing away from a step bench or stairs and place the toes of your left foot on the step. Keeping your upper body straight, bend your right knee 90 degrees and rotate your torso to the right. Return to start. You'll do 10 reps on this leg before switching sides. Make sure your front knee is aligned with your ankle. When you rotate, bring the dumbbells over the outside of your right thigh. Single-leg rotations target your quadriceps, hamstrings, gluts, hips, and obliques or side abdominal muscles. After you've completed 10 reps, switch sides and do 10 more reps with your left leg in front. If you wanna make this move easier, try doing the rotations without dumbbells and bend your front knee only 45 degrees.