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4 LOW JUMP SQUAT<br />
WORKS ABS, BUTT, QUADS,<br />
HAMSTRINGS<br />
Stand with feet together,<br />
holding a weight horizontally<br />
by ends with both hands at<br />
chest and elbows bent<br />
downward. A Squat to start.<br />
B Remain in squat as you<br />
jump feet wide. Stay<br />
low and jump feet together.<br />
That’s 1 rep. Repeat for<br />
60 seconds, remaining in<br />
squat throughout.<br />
A<br />
B<br />
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A<br />
B<br />
5 SIDE LUNGE SWING<br />
WORKS SHOULDERS, ABS,<br />
BUTT, QUADS, INNER THIGHS<br />
Stand with feet together,<br />
holding a weight in right hand<br />
and resting it on front of right<br />
thigh (left hand is on hip).<br />
A Step right leg as far right<br />
as you can, toes facing<br />
forward, bending right knee<br />
90 degrees and lowering<br />
weight toward floor.<br />
B Push off right leg to return<br />
to start, swinging weight<br />
up to shoulder height. Lower<br />
weight to start. That’s 1 rep.<br />
Repeat for 60 seconds.<br />
Switch sides; repeat.<br />
SCALE DOWN<br />
Do a squat instead of a lunge:<br />
Stand with feet wider than<br />
hip-width apart, holding the<br />
ends of a weight with both hands.<br />
Lower into a squat, then swing<br />
weight up to shoulder height<br />
in front of you as you stand. (Return<br />
to squat, lowering weight.)
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