Lunges

  • Stand with your feet hip-distance apart and weights by your sides.
  • Step forward long, heel first, making 90-degree angles with both knees. Hover the back knee a couple of inches from the floor. Hold the lunge for 2-3 seconds, then pushing off the front heel, return to standing.
  • Alternate the lunges. Complete 10 lunges on each leg.

Curtsy Lunges

  • Stand with your feet hip-distance apart and weights by your sides.
  • Cross your right foot behind and to the left of your left heel.
  • Bring the knee down as close to the floor as possible. Hover your knee a couple of inches off the floor.
  • Slowly return to the standing position. Repeat on the other side. Complete a total of 20 reps, or 10 lunges on each leg.

Weighted Sumo Squat

  • Stand with the feet wide apart and the toes pointing 45 degrees toward the corners of the room.
  • With one or both weights in your hands, squat down low until your thighs are parallel to the floor. Hold the squat for 2-3 seconds then return to standing. Complete 20 reps.

Calf Raises

  • Stand with the feet hip width apart, toes pointed forward and the weights by your sides. Keep a very slight bend in both knees as your lift onto your toes.
  • Hold the calf raise for 2-3 seconds then lower down. Complete 15 reps. Vary your foot position by putting the toes together and then the heels together to work the inner and outer calf muscles.
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