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.

1. Begin by sitting in the leg press machine with your back pressed against the pad and your feet flat on the platform.

2. Release the safety handles and slowly lower the weight until your knees are bent at a 90-degree angle.

3. Push the weight back up by straightening your legs, making sure to keep your feet flat on the platform and your back against the pad.

1. Adjust the footplate far enough back that you can rest your knees at the bottom of the pad.

2. Plant your feet firmly on the footplate, and rest your lower quads on the pad. Keep your body upright.

3. Cross your arms over your chest, keeping your back flat, your knees slightly less than hip-width apart, and your torso upright.

4. Push your feet and toes against the plate as you extend your knees, moving your upper body forward until you are parallel to the floor. Keep your back flat throughout the movement.

5. Raise yourself back up by flexing through the knees to drive your upper body back to the starting position. You should feel your upper and lower hamstrings working as they flex your knee and extend through the hip.

1. This exercise can be performed using bodyweight or by holding a dumbbell or kettlebell in front of you. It’s important to perform this exercise while elevated off of the floor. You can use two sturdy steps, benches, or boxes to achieve this.

2. Position yourself with one foot on each elevated surface, your legs in wide-stance position, toes pointed out about 45 degrees (think Sumo Wrestler stance).

3. Clasp your hands together (bodyweight), or hold a weight for added resistance and bend your legs and waist in a squat position. Make sure your back stays straight.

4. Push back up to starting position.

1. Stand with feet slightly apart, holding a dumbbell in each hand.

2. Slowly push yourself up onto the balls of your feet, squeezing your calf muscles as you lift your heels as high as you can.

3. Pause for a second at the top of the movement, then slowly lower your heels back down towards the ground.

4. Another option is to stand on a step and start the movement by lowering your heels toward the ground, feeling a stretch in your calves. (Make sure to keep your core tight and your back straight throughout the movement.)

1. Start in a plank position with your hands directly under your shoulders and your body in a straight line.

2. Engage your core and bring your right knee towards your chest, then quickly switch and bring your left knee towards your chest while simultaneously extending your right leg back.

3. Continue alternating legs at a quick pace, as if you’re running in place.

4. Aim for a quick pace and keep your core engaged throughout the exercise.