Toe squat
Hold dumbbell in each hand, get in chair pose; half squat and a=engage your core and inner knees and have your upper ankles touch.

Stand up on the balls of your feet and lift your butt 5 inches. Do 15 reps

   Pick up squats
Stand with your feet at shoulder-width apart and hold a pair of dumbbells in each hand. Squat down to place the dumbbells by your feet. Stand and squat again to pick up the dumbbells, and stand again in default position. Do 15 reps

  Barbell squats
Choose the right weight and place them on the barbell. Place the barbell on your shoulders, feet at shoulder-width apart and start doing the normal squat that is, bend your knees and hips, lowering your body towards the floor as low as possible. Push your body up and do 15 reps

    Leg circles
Lie flat on the ground, legs together and palms flat on the mat. Lift your left leg towards the ceiling, fully stretched, and start drawing circles in the air while keeping the rest of the body still. Do this 5 times clock wise and 5 times anti clockwise. Switch leg and do the same, repeat this exercise for 5 times

     Leg presses
Using a leg press machine, Challenge yourself. Sit back into the seat, legs holding the weights. Press on the weights and then lower down slowly. Do this for 15-20 times.


  Single-leg dead lift
Start in the standing position and then place all your weight to the right foot by slightly bending the knee. Hold a dumbbell in your left hand and then hinge forward at your hips by kicking your left leg directly back and bringing your torso to face the floor. Return foot to centre and repeat for 3 seconds before switching sides. Remember to involve the core.

      Kettle ball swings
Hold kettle bell with both hands, keep spine neutral, hike the kettle bell your legs and use the strength from your legs and use the strength from your legs and gluteus to swing it out at chest level. Hands fully extended, hike kettle back between legs and repeat with a different arm.


Keep shoulders relaxed and spine in neutral position. The chest should be lifted as butt should stay above the knees. A great notice should be taken on the pelvic; it should be pointed. Propel yourself into a jump. If jumping is uncomfortable, use simply raise on your toes. Hands should point up a well during the jump and as you land, move hands to your hips and lower your body into a squat. This should be done for about 15 reps


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