The No More Excuses Diet (66 page)

BW SQUAT KICK

Stand with your feet facing forward and shoulder-width apart. Squat down by bending your hips back while allowing your knees to bend forward slightly. While returning to the standing position, kick one leg and then squat as your leg returns to the floor. Switch legs.

BW PLIE SQUAT

Stand with your legs 2 to 3 feet apart, toes turned out; place your hands on your hips. Push your hips back and lower your body until your thighs are parallel to the floor. Slowly ascend to the starting position.

BW LUNGE

Position your feet shoulder-width apart and extend one leg forward. Bend your front leg to a 90 degree angle. Push through your heels and straighten your leg back to the starting position.

CURTSY LUNGE

Stand with your feet shoulder-width apart. Lunge diagonally backward with your right foot crossing the back of your left leg, bending both knees at 90 degrees. Straighten your legs and return to the starting position.

BW SIDE LUNGE

Stand with your feet shoulder-width apart. Extend your right knee up toward your chest, then land in a right lunge toward the floor. Make sure your right knee does not go past your toes and your left leg is nearly straight. Raise your right leg back into the starting position and switch legs.

DB CALF RAISE

Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Raise your heels off the ground until you feel your calves contract. You can do this either with both feet on the ground or alternating on one leg.

NECK

Place your right hand on the top of your head and slowly tilt it to the right until you feel a gentle pressure. Repeat on the opposite side.