5 sets of 20 lunges
Time crunched? These are a great way to hit your quads, glutes and hamstrings all at once. Stand upright with your hands on your hips or out to the side for balance. Keep your torso perpendicular to the ground and your abs tight. Lunge forward with your right foot, keeping your right knee aligned above (never forward of!) the ankle. Drop down until your right thigh is parallel to the ground. Hold for a second, and then use both legs to pull your body straight up (as if a rope were pulling your head to the ceiling), bringing your left foot forward until it's next to the right foot. Now do the same on the left side. Repeat the exercise, alternating feet (left, right, left, right). As this exercise becomes easier, carry a dumbbell in each hand. If ever you feel pain in your knee joints, have a trainer assess your form.