Get the full 5-day workout here.Sit on the floor with knees bent about 90 degrees in front of you. Grasp a medicine ball with both hands and lean back so your torso is about 45 degrees to the floor. With arms slightly bent, twist your torso to the left as far as possible, then twist right. That’s one rep. Photo credit: Per BernalHair & Makeup: Natalie Malchev
2 of 10
Per Bernal
Dumbbell Hip Thrust
Rest upper back on edge of bench, feet flat on floor, and knees bent 90 degrees. Place a dumbbell across lap, lightly holding each end. Lift right leg parallel to floor. Press hips up until body forms a straight line from head to knees, squeezing glutes at the top; keep leg lifted. Continue reps on one side, then switch legs.
3 of 10
Per Bernal
Gliding-plate Burpee
Stand with feet hip-width apart, toes resting on glider plates. Descend into a squat, bringing hands to floor beneath shoulders. Push feet behind you into pushup position, bracing abs and spine. Then pull legs back under you, lifting head and chest. Return to standing and repeat.
4 of 10
Per Bernal
Gliding-plate Rope Climb
Get in the top of a pushup position, toes resting on glider plates. Bending right knee, bring it to the outside of right elbow. Then return to start and repeat with left leg. That’s one rep.Try Emily Skye’s Booty-Targeted Workout!
5 of 10
Per Bernal
Standing Dumbbell Military Press
Stand with feet hip-width apart, holding a dumbbell in each hand, arms bent 90 degrees, and palms facing forward. Press dumbbells overhead simultaneously. Then lower arms until upper arms are parallel to the floor. Repeat.
6 of 10
Per Bernal
Kettlebell Sumo Squat to High Pull
Stand with feet wider than shoulder width, holding a kettlebell with both hands, arms straight. Descend into a squat until thighs are parallel to the floor. Then drive heels into the floor and return to standing while simultaneously raising the kettlebell in front of sternum, elbows flaring out to sides. Lower kettlebell and descend immediately into next squat.
7 of 10
Per Bernal
One-arm, One-leg Romanian Deadlift
Stand with right hand resting on right hip and left hand holding a kettlebell, feet hip-width apart. Hinge forward at the hip; keeping left arm straight, lower torso toward the floor as you raise left leg behind you. Squeeze glutes at the top, and then use glutes to return to standing.
8 of 10
Per Bernal
Plank Twist
Get in the top of a pushup position. Lift left arm above shoulder, twisting torso to the left. Lower arm to start; do a pushup. Then rotate right, lifting right arm. Return to center and do another pushup.
9 of 10
Per Bernal
Straight-Leg Weighted Lower-Ab Crunch
Lie faceup on a mat, holding a dumbbell with both hands above chest, arms straight. Lift legs perpendicular to the floor. Initiating with abs, press the dumbbell up toward feet. Squeeze at the top and return to start.
10 of 10
Per Bernal
Swiss Ball Chest Press
Rest shoulders on a Swiss ball while grasping a dumbbell in each hand, feet flat on the ground, and knees bent 90 degrees. Press hips up until body forms a straight line from head to knees. From this starting position, press the dumbbells up above chest until arms are straight. Return dumbbells to chest, flaring elbows out; keep hips raised. Repeat. Get the full 5-day training schedule here. Check out behind-the-scenes footage of our poolside photo shoot with Emily!
Sit on the floor with knees bent about 90 degrees in front of you. Grasp a medicine ball with both hands and lean back so your torso is about 45 degrees to the floor. With arms slightly bent, twist your torso to the left as far as possible, then twist right. That’s one rep.
Photo credit: Per Bernal
Hair & Makeup: Natalie Malchev
Dumbbell Hip Thrust
Rest upper back on edge of bench, feet flat on floor, and knees bent 90 degrees. Place a dumbbell across lap, lightly holding each end. Lift right leg parallel to floor. Press hips up until body forms a straight line from head to knees, squeezing glutes at the top; keep leg lifted. Continue reps on one side, then switch legs.
Gliding-plate Burpee
Stand with feet hip-width apart, toes resting on glider plates. Descend into a squat, bringing hands to floor beneath shoulders. Push feet behind you into pushup position, bracing abs and spine. Then pull legs back under you, lifting head and chest. Return to standing and repeat.
Gliding-plate Rope Climb
Get in the top of a pushup position, toes resting on glider plates. Bending right knee, bring it to the outside of right elbow. Then return to start and repeat with left leg. That’s one rep.
Stand with feet hip-width apart, holding a dumbbell in each hand, arms bent 90 degrees, and palms facing forward. Press dumbbells overhead simultaneously. Then lower arms until upper arms are parallel to the floor. Repeat.
Kettlebell Sumo Squat to High Pull
Stand with feet wider than shoulder width, holding a kettlebell with both hands, arms straight. Descend into a squat until thighs are parallel to the floor. Then drive heels into the floor and return to standing while simultaneously raising the kettlebell in front of sternum, elbows flaring out to sides. Lower kettlebell and descend immediately into next squat.
One-arm, One-leg Romanian Deadlift
Stand with right hand resting on right hip and left hand holding a kettlebell, feet hip-width apart. Hinge forward at the hip; keeping left arm straight, lower torso toward the floor as you raise left leg behind you. Squeeze glutes at the top, and then use glutes to return to standing.
Plank Twist
Get in the top of a pushup position. Lift left arm above shoulder, twisting torso to the left. Lower arm to start; do a pushup. Then rotate right, lifting right arm. Return to center and do another pushup.
Straight-Leg Weighted Lower-Ab Crunch
Lie faceup on a mat, holding a dumbbell with both hands above chest, arms straight. Lift legs perpendicular to the floor. Initiating with abs, press the dumbbell up toward feet. Squeeze at the top and return to start.
Swiss Ball Chest Press
Rest shoulders on a Swiss ball while grasping a dumbbell in each hand, feet flat on the ground, and knees bent 90 degrees. Press hips up until body forms a straight line from head to knees. From this starting position, press the dumbbells up above chest until arms are straight. Return dumbbells to chest, flaring elbows out; keep hips raised. Repeat.
