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Stand with feet wider than shoulder-width apart, toes turned out 45 degrees, holding a single dumbbell with both hands in front of hips (or fold arms in front of chest without dumbbell). Make it harder: Use a 10- to 15-pound dumbbell. Duck Squat (Thighs/Calves/Butt) Lower into plié squat until knees are bent as far as 90 degrees, knees behind toes. Hold plié squat and lift heels as high as you can off ground for one count. Make it easier: Lift one heel at a time. Lower heels and rise ha...