Description:

1. Stand tall with feet together. Jump your feet into a wide squat position. Your knees should be bent 90 degrees. With the jump cross your forearms in front of your chest. After that jump your feet back together, and put your arms up. 2. Put a bench on the right side. Stand on the left foot. Slowly do a squad touching the bench and get back to the starting position. 3. Put a bench on the left side. Stand on the right foot. Slowly do a squad touching the bench and get back to the starting position. 4. Stand with feet hip-width apart. Put your hands on your hips. Lunge back with your left foot and bend both knees 90 degrees. After that lift the rear foot off the floor as you straighten the front foot. Put the right knee forward and raise it up. 5. Stand with feet hip-width apart. Put your hands on your hips. Lunge back with your right foot and bend both knees 90 degrees. After that lift the rear foot off the floor as you straighten the front foot. Put the left knee forward and raise it up.

Muscle groups:

Gluteus, Calves, Quads, Triceps, Hamstrings, Biceps

Equipment:

Bench