1. Stand with your feet shoulder-width apart, hands at your sides, on your hips, or clasped in front of your chest.

2. Take a big step forward with your right foot and lower your body until your right thigh is parallel to the ground, and your knee is directly above your ankle.

3. Push through your right heel and step back to the starting position.

4. Repeat the movement, this time stepping forward with your left foot.

5. Continue to alternate between legs for the desired number of reps.

1. Stand with your feet hip-width apart and your toes pointing forward.

2. Slowly rise up onto the balls of your feet, lifting your heels as high as you can go.

3. Pause briefly at the top of the movement, then slowly lower your heels back down to the ground.

4. Repeat for the desired number of reps.

1. Start by standing with your back facing a bench or sturdy elevated surface. Hold a dumbbell in each hand by your sides.

2. Extend one leg behind you and place your foot on the bench or elevated surface, with your toe facing down and your heel raised.

3. Lower your body down into a lunge position by bending your front knee and keeping your chest upright. Your back leg should be straight and your knee hovering above the ground.

4. Push through your front foot to straighten your front leg. Then again, allow it to bend, repeating for the desired number of repetitions before switching sides.

1. Begin by standing with your feet shoulder-width apart, with a dumbbell in each hand, hanging by your sides. Keep your back straight and your shoulders pulled back.

2. Keeping your chest up and your back straight, hinge at the hips and bend your knees slightly to lower the dumbbells towards the floor, keeping them close to your body.

3. As you lower the dumbbells, feel the stretch in your hamstrings and glutes. Once you reach your maximum range of motion, slowly return to the starting position, squeezing your glutes and hamstrings.

4. As you stand back up, focus on driving through your heels and engaging your core.

1. Lie down with your knees bent and feet flat on the floor, hip-width apart. Hold a dumbbell over your hips with both hands.

2. Press through your heels and lift your hips up towards the ceiling while squeezing your glutes. Keep your upper back and shoulders on the mat.

3. Slowly lower your hips back down to the starting position.

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.

2. Keeping your back straight and core engaged, bend your knees and lower your hips down and back as if sitting into a chair, while keeping your chest lifted.

3. Push through your heels to stand back up to the starting position, squeezing your glutes at the top.

1. Begin by holding a dumbbell vertically by one end with both hands, close to your chest.

2. Stand with your feet shoulder-width apart and toes slightly turned outwards.

3. Keeping your chest up and core engaged, lower yourself into a low squat position by pushing your hips back and bending your knees. Your thighs should be parallel to the floor or lower if possible.

4. Pause for a moment at the bottom of the squat, then push through your heels to return to the starting position.

1. Begin by sitting on the ground with your back against a bench and your knees bent, feet flat on the floor. Place a dumbbell on your lap and hold it in place with your hands.

2. Squeeze your glutes and lift your hips off the ground, until your head and upper back rest on the bench and your body forms a straight line from your shoulders to your knees.

3. Slowly lower your hips back down to the starting position.

4. Repeat for your desired number of reps.

1. Get into squat position.

2. Stand straight up. As you do, shift your body to the right, raise your left foot, and kick out to the left.

3. As you’re bringing your leg back to the floor, enter into the original squat position.

4. Alternate leg kicks with squats in between for the desired number of repetitions.

1. Start in a tabletop position with your hands and knees on the ground, your hands shoulder-width apart, and your knees hip-width apart.

2. Keeping your core engaged, lift one leg off the ground and bend the knee to 90-degrees. This is your starting position.

3. Extend your lifted leg back and up towards the ceiling, keeping your foot flexed and your glutes engaged.

4. Return your lifted leg to the starting position and repeat for the desired number of repetitions before switching sides.

1. Start in a standing position with your feet hip-width apart.

2. Step to the right with your right foot while simultaneously bringing your left knee up towards your chest.

3. As you step and lift, swing your arms to the right side of your body, keeping your elbows bent.

4. Step back to the starting position and repeat the movement on the left side, lifting your right knee and swinging your arms to the left.

5. Continue alternating sides.

1. Start by holding a dumbbell in each hand. Stand up straight with your feet shoulder-width apart.

2. Take a big step forward with your left foot and lower your body until your left thigh is parallel to the ground and your right knee is just above the floor. Keep your torso upright and your chest out.

3. Push back up with your left foot to return to the starting position.

4. Perform the desired number of repetitions before switching legs.

1. Start by standing in front of a sturdy bench or step, holding a dumbbell in each hand by your sides.

2. Place one foot onto the bench or step, pressing through your heel to lift your body up onto the step. Keep your core engaged and your shoulders back as you step up.

3. Lower yourself back down to the starting position, using the same foot to step down. Repeat for the desired number of repetitions before switching to the other leg.