- Start by standing with your feet shoulder-width apart, with a weight plate held in both hands at chest height.
- Lower your body by bending your knees and hips, keeping your back straight and your weight in your heels.
- Go down until your thighs are parallel to the floor, then pause for a moment.
- Hold the squat position for the desired amount of time, keeping the weight plate steady and your core engaged.
- Stand with your feet slightly wider than shoulder-width apart and hold two dumbbells overhead with both hands, using an overhand grip.
- Begin the squat by bending at the hips and knees, keeping your core tight and the dumbbells balanced overhead.
- Lower your body as far as you can while keeping the dumbbells overhead, then push back up to the starting position.
- Repeat for the desired number of repetitions, making sure to keep your back straight, chest lifted, and the dumbbells stable overhead throughout the entire movement.
- Stand with your feet shoulder-width apart and a dumbbell in your right hand, extending it overhead.
- Inhale and begin to squat down, keeping the dumbbell overhead and your back straight.
- Go down as far as you can while still maintaining control, then exhale and return to standing position, keeping the dumbbell overhead. Repeat for desired reps and then switch to the other arm.
- Start standing with your feet hip-width apart. Lower your body into a squat position, placing your hands on the ground in front of you.
- Quickly jump your feet back into a plank position, keeping your body in a straight line from your head to your toes.
- Perform a push-up, keeping your core tight and your elbows close to your body.
- Jump your feet back towards your hands, and then jump up into the air, reaching your arms overhead.
- Land softly and immediately lower your body back into the squat position to repeat the movement.
