The move: Weighted alternating backward lunge with initial knee-up position

Works: Calves, glutes, hamstrings, quadriceps.

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Step 1: Holding weights at your sides, inhale as you raise your right knee up toward your chest.

Step 2: Exhale and lower raised leg, extending your foot far enough behind you so that you can end in a backward lunge, with left supporting leg bent and balanced so that knee is directly over heel.

Step 3: Gently push off with your right leg and return to upright position. Repeat with left leg.

Repetitions: Do 20 reps. You can also do it as an isolated right leg exercise for a full 20 reps, and then left leg for an equal amount of reps.

Amy Hendel, certified in nutrition and exercise physiology, is a registered physician assistant. She maintains a private family lifestyle therapy practice where she trains and councils patients on nutrition, personal fitness and psychology for the whole family.

— Los Angeles Daily News