Hi, 

These are some of the exercises Lori-Ann Marchese put together in her program Body-Construct. Lori-Ann was frustrated not seeing results from typical workouts she was taught and after trail and error and long workouts began coming up with her own routines and now trains large groups of women in her basement gym using these exercises. 

You may even know some of these by different names? 

Bicep Curl Squat Combo- Holding a pair of dumbbells, keep your arms firmly at your sides and extended. Activate your abdominals. Slowly lower your body towards the floor in a squat position while simultaneously bending your arms at the elbows into a bicep curl with palms up. Pause at the bottom of the move, then return to starting position. Repeat. Remember to watch your form carefully with this move, and take your time.

Lunges- Take an extended step forward with your right foot. Bend right leg until thigh is parallel to floor. Left leg should extend back with left knee slightly bent and almost touching the floor. Pause, and slowly push off the right leg back to starting position. Repeat.

Sumo Squats- targets inner thighs and glutes. Use a Light Weight Dumbbells. Feet should be wider than shoulder width apart with your toes pointing outward some. Descend by lowering your glutes and bending your knees. Lower yourself to a point where your uppers legs are at least parallel to the floor. Keep your head up. Your back should have only a slight arch. The ascend back to starting position   

Push ups- Assume the Push-up starting position with your elbows locked. Lower   yourself by bending your elbows until your chest almost touches the floor. Come back up by pushing through the floor.

Mountain Climbers-. keep your hips low, stay light on your feet and only the back foot touches the ground. Keep the other foot pointed as you tuck the knee up to the chest.

Basketball Hops- Start in squat position and explosively jump upward to maximum height. Land in squat position and immediately repeat jump until all repetitions are complete. Keep hands behind head during entire movement.

Kettle Bell Swing- To begin the swing, spread your feet to shoulder width or slightly wider. Let the kettle bell down between your legs ,always lift the kettle bell from the ground using a dead lift form. Never use only one hand or a conventional squat that takes you on the balls of your feet. 

Squats- Stand with your feet hip-width apart. Make sure that your weight stays on the back of your heels. Do not lift your heels off the floor. Keep your feet flat on the floor and begin to squat as low as  you can.  The key to toning your butt on this exercise is to squat below your thighs being level with the floor. 

Burpees- Begin in a standing position ,drop into a squat position with your hands on the ground ,extend your feet back in one quick motion to assume the front plank position ,return to the squat position in one quick motion, return to an upright standing position.

Thrusters- you take two dumbbells Squat down, keeping the weight on your shoulders.
Begin by coming up and out of your squat. As you rise up, press the weights to the overhead lockout position.

Girl ups- Start with two dumbbells, drop down to pushup position, do one pushup, row with one dumbbell, put it back where it was and do another pushup, row the other dumbbell, then bring your feet up then clean both dumbbells then press them overhead to start over.

Sumo high pulls- Put a kettle bell on the ground between your feet. Place your feet in a wide stance and grab the kettle bell with both hands. Bend you knees and position your hips back as far as possible. This is the starting position.  Extend your hips and knees while pulling the kettle bell to your shoulders. Raise your elbows as you do so. Reverse the motion to go back to the starting position. 

Shoulder Press- Press the dumbbells straight up, and at arm's length overhead. Medicine ball cleans- Place a large medicine ball on the ground between your feet. Squat down with your hands outside the ball and arms perpendicular to the ground. Come up from the squat and pushing your hips forward so that you are standing straight. Squat down and allow your hands to come under the ball so that the ball is at head level.  Finish the movement by coming back up from the squat so that you are standing straight. 

Dead lifts-  Stand with bar above the center of your feet Grab the bar overhand so your arms are vertical to the floor Bend  your knees until your shins hit the bar which must remain above the middle of your feet and keep the bar close to your body, roll it over your knees and thighs until your hips and knees are locked. Do not lean back at the top Keep your arms straight and elbows locked out.

These are many of the exercises used in Lori-Ann's Body-Construct Workout Plan. 

Check it out and give it a try. 

Talk Soon, 

Brian