Knees

Weighted Repeater Knees : Stand tall and hold both weights above your right shoulder. Take a big step back with the left foot, keeping your left leg straight and your right knee bent. Then with a chopping motion, bring the weights down to hip height as you bring that left knee in toward your chest. Come back up and repeat the move as fast as you can for 30 seconds using your core

The rolling knee series works the arms, chest, abs, obliques, glutes, and calves, and the smooth flowing motions will soothe stress. Try to balance your

you. Do 1 push-up. As soon as you come up bring your knees to the floor and perform 1 bent- knee push-up. Continue alternating between a full push-up and a bent- knee push-up for 1 minute. The alternating push-up targets your arms, shoulders, abs, calves, legs, and butt. Keeps your hands aligned under your

6 inches over your chest. Bring your legs perpendicular to the floor, knees bent 90 degrees. Tilt your knees 45 degrees to the left as you press the dumbbell 45 degrees to the right. Alternate sides. Continue these slow rotational twists

targets your legs, glutes, and arms. Be sure to land with your knees soft and try not to rest between jumps. The Plie with Hammer Curl: You'll need a set of 8- or 12-pound dumbbells. Start holding a weight in each hand with your feet shoulder-distance apart. Point your toes at a 45 degree angle from your ankles. Bend your knees 90 degrees, lowering your hips into a full plie. After one plieing curl, straighten your legs and do one regular biceps curl with

your right-side with your head cradled in your right palm. Bend your knees in front of you 45 degrees. Hold the dumbbell in your left hand and keep your left elbow on your left side.

Put on the ankle weights and position yourself on your hands and knees . Extend your left arm up to head-height and extend your right leg back to hip-height. Hold and balance. Slowly touch your left elbow to your right knee and hold for 2 seconds. Repeat for 30 seconds. Come back to your hands and knees before switching sides and working the other side for 30 seconds. The weighted back extension targets your glutes, arms, shoulders, back, and

you. Do 1 push-up. As soon as you come up, bring your knees to the floor and perform 1 bent- knee push-up. Continue alternating between a full push-up and a bent- knee push-up for 1 minute. The alternating push-up targets your arms, shoulders, abs, calves, legs, and butt. Keep your hands aligned under your

have you tight, toned, and sag-free in a month. Reverse Lunge with Knee Lift: from a standing position, lunge back with your right leg while bringing your arms across to your left side. Now, bring your right knee forward to hip height, as you cross your arms to your right. Repeat this lunge move 10 times to your right and then 10 times to your left. When you lunge back, make sure your knee doesn't touch the floor. The Reverse Lunge with Knee Lift targets your thighs, butt, obliques, shoulders, and core. Do 3 sets of lunges alternating from your right to your left after every 10 reps. Squat Thrust with Twist: Stand with your feet shoulder-width apart and extend your arms in front of you at shoulder height. Begin by squatting down, bending your knees 90 degrees, and twisting your upper body to the left. Now, come up and repeat the exercise to the right. Remember to keep your weight in your heels. Don't allow your knees to jut forward past your toes. Keep your knees facing forward as your chest and shoulders move side-to-side. For the best results, you wanna bend your knees as close to 90 degrees as possible. Squat Thrust with Twist targets your thighs, butt, obliques, shoulders, and chest. Plyometric Squat: Stand with your feet shoulder-width apart. Squat down, bending your knees to 90 degrees. Now, jump up and land softly again in the squat position. Use the strength in your legs and butt to jump up explosively. Remember to land as softly as you can with your knees bent. Keep your weight back over your heel. Do 3 sets of 8 reps. The Plyometric Squat targets your butt, thighs, and

your abs contracted throughout the set. To make it easier, keep your knees on the floor. Do 8 push-ups with your left hand in front. And then, switch hand positions, placing your right hand 4 to 6 inches in front of your left hand and do 8 more push-ups. The Staggered Push-up targets your shoulders, chest, arms, and abs. The Hover Rotation: Start by lying face up, leaning on your elbows with your legs extended and your knees slightly bent. Lift your hips toward the ceiling, forming a straight line from your head to your heel. Hold this position for

chair, palms by your butt with your fingers facing out toward your knees . With your left foot on the floor, bend your left knee 90 degrees and extend your right leg out, keeping your knees level. Now, dip your butt toward the floor and bend your elbows behind you. Lower your elbows to shoulder level, and then,

chair, palms by your butt with your fingers facing out toward your knees . With your left foot on the floor, bend your left knee 90 degrees and right extend you're leg out. Keeping your knees level. Now, dip you're butt toward the floor and bend your elbows behind you. Lower your elbows to shoulder level and then

Reverse Lunge with Knee Lift: From a standing position, lunge back with your right leg, while bringing your arms across to your left side. Now, bring your right knee forward to hip height as you cross your arms to your right. Repeat this lunge move 10 times to your right and then 10 times to your left. When you lunge back, make sure your knee doesn't touch the floor. The reverse lunge with knee lift targets your thighs, butt, obliques, shoulders, and core. Do 3 sets of lunges alternating from your right to your left after

Tension Tamer: Stand directly in front of a sturdy chair with your knees slightly bent. Place your left foot on the seat and wrap your right hand around your left knee . Exhale and twist your torso to the left, pressing your hand on your knee for added resistance. Stand tall, twisting further with each breath. Take 2 or 3 breaths, or as many as you need, and then switch legs. Now, wrap your left hand around your right knee and exhale as you twist your torso to the right. As you press your hand on your knee , feel the kinks in your lower back loosen. Stand taller as you inhale and twist further, feeling the tension in your torso

elbows bent out to the sides. Lift your feet up keeping your knees bent and shins parallel to the floor. Extend 1 leg forward and rotate the opposite shoulder towards your bent knee . Rotate from one side to the other for 60 seconds without lowering your head or legs to the floor. Keep your elbows

1 minute. Keep your weight back over your heels. Don't let your knees pass in front of your toes and make sure to keep your shoulder rolled back. Over time, increase the weight until you can do the squats with 10-pound dumbbells. Then you should be strong enough to add a jump to the squat. As you are straightening your legs, jump up so that your feet come 2 or 3 inches off the floor. Land softly back in a squat position. It's important to land with your knees bent so your joints don't absorb the shock with the landing. When you're ready to make this move more difficult, add a

5- or 8-pound dumbbells. Stand with your feet hip-width apart and your knees slightly bent. Hold the dumbbell in each hand at shoulder height with your elbows bent 90 degrees and your palms facing forward.

Progression: Lie on your back with your arms at your sides, your knees bent and your feet on the floor. Lift your hips toward the ceiling, hold for 1 count and then lower back down.

prepare for these 3 core moves, lie on the floor with your knees bent and your arms at your sides. Toe-Reach Crunches: Lie on your back and extend your legs up toward the ceiling. Reach

hand on your hip. Balancing on your right leg, lift your left knee up to hip height. Squat down on your right leg and punch your left hand toward the outside of the right knee . Repeat the move for 8 to 12 counts. This move works your legs, thighs and glutes, your obliques, and your shoulders. Weighted Repeater Knees : Stand tall and hold both weights above your right shoulder. Take a big step back with the left foot, keeping your left leg straight and your right knee bent. Then, with a chopping motion bring the waist down to hip-height as you bring that left knee in towards your chest. Come back up and repeat the move as fast as you can for 30 seconds, using your core

on your right side, holding a dumbbell in your hands. Bend your knees and stack them in front of you. Now, extend your left leg and crunch up, lifting the weight across your body toward

your left-side still holding dumbbell in your hands. Bend and stack your knees in front of you. Now extend your right leg and crunch up, lifting the weight across your body toward the raised right

step forward with your left leg into a deep lunge, bending both knees 90 degrees and lift your arms to chest-height. Now, straighten your right leg and hinge forward at the hips as you lift your right leg behind you to hip-height. Come back to the deep warrior lunge and hold for a count. Then hinge forward again into the lift. Repeat this for 8 to 12 counts.

Squat with Overhead Reach: Come in to a chair pose, abs engaged, inner knees and ankles touching, hips lowered into a half squat, dumbbell over your head. Now, come up on balls of your feet and

core and shoulders. Quad Stretch with Biceps Lift: Come down onto your knees hip-width apart. Hold your dumbbells out in front of you, elbows slightly bent. Now curl your tail bone down and lean back