Variation – Plié Squats🔗

• 1. Start position stand upright, back straight, look forward. Spread the legs wider than the width of your yoga mat, toes pointed out at about 45º (as in image above, with legs open). Rest the dumbbells on your hips elbows pointing back.
• 2. Brace the abdominals, maintain a straight back as you squat in the wide stance. Knees are on top of your ankles or slightly behind your ankles. Knees point out in same direction as your toes as you squat. Pause for a moment in the down position before coming back up to the starting position.

Beginners – Without dumbbells on 1st set then with dumbbells on 2nd set. Lighter weight. 12 – 15 reps x 2 sets Intermediate – Heavier weight. 8 – 12 reps x 2 – 3 set

Exercise 2: Dumbbell Lunges

For the first 4 workout sessions, practice without carrying dumbbells.

• 1. Start position stand upright, feet parallel hip-width apart.
• 2. Lunge forward with your left leg in a medium size step. Keep the ball of your back foot firmly anchored to the ground. Back is upright and body stable. Avoid leaning over the front leg. Pause for a moment to balance. Ensure that the front knee does not extend in front of ankle.
• 3. Step the back foot forward to meet the front foot and come to a standing posture. Pause for a moment.
• 4. Repeat lunge movement with right leg forward. Pause to stabilize the body. Then step the back leg forward to meet the front foot.
• 5. Alternate the legs as you are "lunging" forward. After a few lunges or when you run out of space, turn around and repeat lunge.
• 6. Repeat desired number of reps.
• 7. When using dumbbells, hold them in front of the waist to chest level with elbows bent and close to the body. Use light dumbbells.

Option – Lunge with right leg forward. Pause to stabilize body. Then bring right leg back to start position. Pause for a moment at the start position to balance. Lunge forward with your left leg now and repeat the movement. This variation keeps you in one spot on your mat.

Beginners – Without dumbbells for the first 2 sessions. Lighter weight. 12 – 15 reps x 2 sets Intermediate – Heavier weight. 8 – 12 reps x 2 – 3 set