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Barbell Squat 

Difficulty: Advanced

Stand with your feet shoulder-width apart.

Maintain the natural arch in your back,
1
squeezing your shoulder blades and raising
your chest.

Grip the bar across your shoulders and

support it on your upper back. Unwrack the
2
bar by straightening your legs, and take a
step back.

Bend your knees as you lower the weight

3 without altering the form of your back until
your hips are below your knees.

Raise the bar back to starting position, lift

4
with your legs and exhale at the top.

Forward Lunges 

Difficulty: Beginner

1 Step forward with one leg.

Lower your body until your rear knee nearly

2
touches the ground.

Ensure you remain upright, and your front

3
knee stay above the front foot.

Push off the floor with your front foot until

4 you return to the starting position. Switch
legs.

Machine Leg Extension 

Difficulty: Intermediate

Sit on the machine with your back against

the cushion and adjust the machine you are
1
using so that your knees are at a 90 degree
angle at the starting position.

Raise the weight by extending your knees

outward, then lower your leg to the starting
2
position. Both movements should be done
in a slow, controlled motion.

Kettlebell Step Up 

Difficulty: Beginner

Standing up straight, using a bench as a

step, raise one foot onto the bench and
1
hold the kettlebell in the same arm as the
straight leg.

Stand and bring both feet onto the bench.

2 Slowly lower your leg back down to the
starting position.

3 Repeat.

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