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.
