1. Squat jumps
Works: thighs, butt, hips
A. Stand with feet hip width apart, toes facing forward. Bend legs until thighs are almost parallel to the floor. At the same time, reach your arms in front of you at chest level. Lean forward slightly, keeping back straight and knees aligned over ankles as you push your butt behind you.
B. Jump out of the squat position so your feet lift off the floor, while pulling your arms behind you with elbows bent close to your sides.
C. Return to starting position; repeat 12 to 15 times.
Make it easier: Do squats without jumps.
2. Walking lunges with biceps curls
Works: Works: legs, butt, front of arms
A. Begin with feet hip width apart, holding a five- to 10-pound (two- to five-kilogram) dumbbell in each hand, arms by your sides and palms facing toward your body. Step right foot forward as you lift left heel off the floor.
B. Lower your back (left) knee toward the floor into
a lunge position. At the same time, bend your arms, bringing the dumbbells toward your shoulders, palms still facing each other.
C. Straighten your arms as you return to the standing position. Immediately step left foot forward as you lift right heel off the floor. Do another biceps curl as you lower your right (back) knee into a lunge. “Walk” forward as you alternate between right and left lunges. Repeat 12 times per leg.
Make it easier: Do the curls and lunges separately.
3. Crossover reverse lunges with overhead presses
Works: legs, hips, inner thighs, butt, shoulders
A. Stand with feet hip width apart and, with a dumbbell in each hand, bend your arms so elbows are at shoulder height (don’t let wrists bend).
B. Step right foot behind you and slightly to the left. Bend both legs, bringing your back (right) knee toward the floor as if curtsying. At the same time, raise the dumbbells overhead until your arms are straight.
C. Return to the starting position and repeat, still moving just your right leg. Repeat sequence on the right leg 12 to 15 times; switch legs and repeat for another 12 to 15 times on the left.
Make it easier: Bend your legs only slightly to decrease your range of motion when you do the crossover lunges.