LOWER

SQUAT: Stand with your legs at shoulder width with a dumbbell in each hand. Lower your
body until your thighs are parallel with the ground. Your heels should remain planted on the
floor and your back should have a slight arch throughout the movement. When you reach a
seated position reverse movement back to starting position and repeat.

LUNGE: Start by holding a dumbbell in each hand with your arms hanging by your side.
With your left leg take a long stride forward and raise your right heel so that your right foot
is on your toes. With your shoulders back lower your body by flexing your left knee and hip
until your right knee almost touches the floor. Reverse direction to starting position and
repeat. Perform exercise on opposite leg.

JUMP SQUAT: Start by standing with your feet shoulder width apart. Keep your torso
erect and bend your knees to a seated position. When your thighs are parallel with the
ground jump into the air as high as you can. Land upright while slightly bending your knees
to absorb the shock.

STANDING CALF RAISE: Start by standing on a step place your heels past and allow
your heels to drop below your toes. Balance yourself with a stationary object with one hand
hold a dumbbell in the other hand. Rise as high as you can onto your toes until you calves
are fully flexed. Reverse movement to starting position and repeat.

SEATED CALVE RAISE: Sit at the edge of a flat bench or chair. Place your toes on a
step. Place a dumbbell on your thighs and hold it in place. Rise as high as you can onto your
toes until your calves are fully flexed. Repeat movement to starting position and repeat.