Exercise of the Day-Legs

Squat

• Stand up and hold one dumbbell with both hands in front of your thighs.
• Lower your body by bending your knees until they form a 90 degree angle and raise yourself back up after a short pause.
• Keep your upper body steady throughout.

Reverse Lunge

• Stand up and hold one dumbbell on each hand along the sides of your body, palms facing your body.
• Place a foot back and bend your knees in order to bring down your body until your knees form 90 degree angles and raise yourself back up after a short pause.
• Keep your upper body steady throughout.

Stationary Lunge

• Stand up with one foot in front, one foot back and hold one dumbbell on each hand along the sides of your body, palms facing each other.
• Lower yourself without moving your feet until your knees form 90 degree angles and raise yourself back up after a short pause.
• Keep your upper body steady throughout.

Side Lunge

• Stand up and hold one dumbbell on each hand against the sides of your body, palms facing each other.
• Take a wide step sideways so that your knee shows a 90 degree angle and slowly bring yourself back up after a short pause.
• Keep your back straight throughout.

Dumbbell Swing Through

• Hold one dumbbell with both hands between your legs and crouch down until your knees are at 90 degree angles.
• Lift yourself to a standing position while bringing the dumbbell up above your head and slowly return to starting position after a short pause.
• Keep your back straight throughout.

Stiff Legged Dead Lift

• Stand up and hold one dumbbell in each hand against the sides of your body, palms facing each other.
• Lower the dumbbells by bending your hips forward and raise yourself back up again after a short pause.
• Keep your back straight throughout.

Toe Raise

• Stand up and hold one dumbbell in each hand against the sides of your body, palms facing each other.
• Lift your heels from the ground by pushing on your toes and lower yourself back down after a short pause.
• Keep the rest of your body still throughout.

One Legged Toe Raise

• Stand up on one foot on top of a small step and hold one dumbbell with one hand against the side of your body.
• Raise yourself by standing on your toes and slowly lower yourself back down after a short pause. Alternate feet after your set.
• Make sure that only the calf muscles are exercising.

Seated One Legged Toe Raise

• Sit down on the bench, place the front of one of your feet on top of the step and hold a dumbbell with both hands on top of that foot's thighs.
• Raise the dumbbell by standing on your toes and slowly lower them back down after a short pause. Alternate feet after your set.
• Make sure that only the calf muscles are exercising.