With your back against a wall, hold a medicine ball, or a kettle bell, with both hands in front of your chest and lower into a squat. Keeping your hips steady, twist to the left and reach the ball toward the wall. Repeat on the other side. Move back and forth at a slow, controlled pace for 20 total reps. Quick tip: Make it harder by fully extending your arms instead of bending your elbows.
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Move of the day: Squat to Overhead Press Works your shoulders, glutes, and quads. Make sure that when you squat, you’re going low enough to sit in a chair. Keep legs about hip distance apart. When you stand up straight for the overhead press, make sure you’re not overextending your back (aka sticking belly out and creating a huge arch in your low back). Try to keep yourself nice and tall. Do 20 reps with 5-7 lb weights.
Pistol Squat. Targets butt and quads. Stand with feet hip-width apart, fists in front of chest with elbows bent; lift right foot forward a few inches off floor, foot flexed. Squat, bending left knee 90 degrees, as you lift right leg to hip level in front of you. Make it easier: Let right heel hover close to floor. Do 15 to 20 reps, then switch sides and repeat. Do 2 to 3 sets.
One-Legged Squat Reach Targets abs, butt, and legs Stand on left leg with right foot a few inches off ground near left ankle. Bend left leg about 90 degrees, keeping back straight and reaching right hand to outside of left foot. Return to start. Continue for 30 seconds (or 15 reps), then switch sides and repeat for 30 seconds.
Hold a pair of dumbbells in front of your shoulders, elbows bent, feet hip-width apart (a). Take two seconds to lower your hips until your thighs are parallel to the floor (b). Push back up, pressing the dumbbells overhead until your arms are straight (c). Lower the weights to shoulder level as you squat back down. That's one rep. Do 10 to 12.