Goblet Squat

• Stand with your feet wider than shoulder width with toes pointed slightly out. If using a dumbbell, hold it at chest level with both hands. Keeping your back flat, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor and your elbows touch your knees.
• With your weight focused in your heels, push yourself up to the starting position.
• Do three sets of 15 reps.

Step-Ups

• Find a step or a bench that, when you place your foot squarely on it, your knee is at a 90-degree angle or larger.
• Step up with the right foot, then the left, bringing both feet completely onto the bench.
• To return to the starting position, lead with the right foot to step down to the floor, then the left, until ending with both feet on the ground.
• Complete 20 reps.
• Switch legs and start stepping with the left foot for another 20 reps.

Forward Backward Lunge

• Stand with the feet together.
• Put weight in the left foot, lift your right knee up, and step into a forward lunge. The front knee should be at a 90-degree angle with the left knee just barely hovering above the ground.
• Push into your right heel, come to stand, and immediately step the right foot behind you into a reverse lunge with the left knee at a 90-degree angle.
• This counts as one rep.
• Without stopping, move through eight to 10 reps on this side and then repeat on the other side for another eight to 10.
• Shake out the legs and repeat for another two sets.

Deadlifts

• Stand holding a pair of medium-weight dumbbells (or barbell) in each hand, arms at your sides, with your knees slightly bent.
• Keeping your arms straight and knees slightly bent, slowly bend at your hip joint, not your waist, and lower the weights as far as possible without rounding your back, which should remain straight. Looking forward, not at the ground, will help you avoid rounding your back. Keep the weights close to, almost touching, your legs.
• Squeeze your glutes to slowly pull yourself up. Be sure not to use your back or round your spine!
• Do two sets of 10 reps.

We recommend taking a quick Child's Pose [2] to stretch things out after a set of deadlifts; it gives a great release to your back body!

Gate Swings With Cross

• Start with your feet in a wide, second-position stance with your toes pointed slightly outward. Bend your knees and lower into a squat, using your hands to help push your knees wide apart to deepen the inner-thigh stretch.
• Push off your knees to get leverage, and jump your right leg in front of your left, landing in a standing cross-legged stance.
• Immediately jump your legs back out to a wide squat with your hands at your knees.
• Push off your knees and jump your legs together, crossing your left leg in front of your right.
• Do three sets of 20 reps.

Around-the-World Squat Hop

• Before you start this move, visualize a large square on the floor and you're standing in the bottom right corner, feet hip-distance apart.
• Keeping weight in the heels, bend the knees and squat down. Take a huge jump forward to the top right corner of that imaginary square, landing quietly back into a squat.
• Keep going around the square, jumping to the left, jumping back behind you, and jumping to the right. Now you're back where you started.
• Perform as many jumps as you can for 40 seconds.
• Take a (well-deserved) 20-second rest and repeat once more, reversing your jumps around the square in the opposite direction.

Split Lunge Jumps

• Stand with your feet together and your knees soft. Jump and come into a lunge with your left leg forward.
• Push off with both feet, jumping them together, then hop into a lunge with your right leg in front.
• Jump your feet back together to complete one rep.
• Complete three sets of 10 on each side.

Sumo Squat

• Stand with your feet wide, toes pointing out. Bend your knees, lowering your hips deeply, so your thighs are parallel with the floor. Make sure to keep your weight back in your heels.
• Then rise back up, straightening the legs completely and squeezing the glutes at the top of the movement to get the most from the exercise.
• Complete three sets of 20 reps.

Reverse Lunge and Press

• Stand with your feet together, holding the weights at your shoulders with your palms facing out.
• Step your left foot back, coming into a lunge, making 90-degree angles with your front and back knee.
• Push off your left foot, bringing your left knee forward so it's even with your left hip while raising your arms above your head. Do this motion with control.
• Without touching the floor with your left foot, step back into the lunge to start your second rep.
• Complete three sets of 10 reps on each side.

Good Morning

• Stand with your feet hip-width distance apart, and place your hands at the back of your head with your elbows opened wide.
• Pull your abs to your spine, and keep your back neutral while pressing your butt backward, hinging at the hips, until your back is almost parallel to the floor. Keep a slight bend in your knees as you bend forward.
• Return to standing, squeezing your glutes when you are upright. This completes one rep.
• Complete three sets of 10 reps.

Squat With Side Kick

• Stand with your feet shoulder-width distance apart, feet parallel. Hold your hands out in front of you for balance. Bend your knees, lowering your hips deeply into a squat, keeping weight back in your heels.
• Then rise back up, straightening the legs completely and lifting the right leg out to the side, squeezing the outer glute.
• Step the right foot back into shoulder-width-distance position to complete one rep.
• Complete three sets of 10 reps on each side.

Alternating Reverse Lunge

• Stand with feet together. Take a controlled lunge (or large step) backward with your left foot.
• Lower your hips so that your right thigh (front leg) becomes parallel to the floor and your right knee is positioned directly over your ankle. Keep your left knee bent at a 90-degree angle and pointing toward the floor. Your left heel should be lifted.
• Step the left foot in, and lunge back with the right foot.
• Continue alternating for 60 seconds.

Alternating Side Lunge

• Start with your feet directly under your hips. Step your right foot wide to the side and come into a lunge with your left fingers touching your right foot. Your right knee shouldn't go beyond your right toes. Keep your chest lifted and your weight in your heels.
• Push into your right foot to return to standing, then lunge sideways to the left to complete one rep.
• Do three sets of 10 reps.

Wide Squat With Calf Raise

• Stand with your feet about three to four feet apart, toes turned out. Bring your hands together in front of your chest, and squat down so your thighs are parallel with the floor, knees over the ankles.
• Raise your left heel off the floor, and begin to pulse the hips up and down, isolating the left calf.
• Do 10 pulses with the left heel raised, then do 10 pulses with the right heel raised.
• Repeat two more times.