Position your upper back on a bench or other firm surface with your feet in front of you and a dumbbell on your lap for the dumbbell hip thrust.
This workout starts with you standing tall with a dumbbell in each hand.
Time for deadlifts. Put a barbell in front of you. Keep your knees soft, chest tall, and hips back as you descend the barbell down your thighs.
Hold a dumbbell to your chest for the goblet squat. Keep your core firm and chest tall as you tilt your hips back and squat.
Go to the gym stair climber. For your first time using this machine, start at a tempo you can sustain for 15–20 minutes.
As your stamina builds, you can climb for 30 minutes or increase the speed.