: Always consult a physician before attempting any exercise plan.
Step 1: Perform barbell back squats Perform barbell back squats by placing the barbell on your upper back and shoulders. Keep your head and chest high while you squat until your thighs are parallel to the floor.
Step 2: Return to standing position Return to a standing position as you push your head back, chest up, and push your hips forward.
TIP: Keep your knees in line with your toes while doing squats.
Step 3: Perform barbell front squats Position yourself for barbell front squats by holding a barbell across the front of your shoulders, keeping your fingers under the bar, and your elbows pointing up and away from you.
Step 4: Squat Squat down until your thighs are parallel to the ground, keeping your head and chest up, and then return to the starting position by driving your hips forward.
Step 5: Perform stepping lunges Step forward with your right foot into a lunge until your knee is parallel with the ground, left knee almost touching the floor, pushing through the right heel to return to starting position. Do 10 reps and then repeat with your other leg.
TIP: Add a dumbbell or barbell while you do your lunge exercises.
Step 6: Spring Sprint by pumping your arms and lifting your knees up high, so your thighs are parallel to the ground on each step. Do this for 30 seconds followed by walking for one minute.
Step 7: Step up Hold a barbell on your shoulders behind your neck, step your right foot up onto a raised platform, and follow with your left foot. From a standing position, step down with your left foot and follow with your right to end at the beginning position.
FACT: Squats work 100 percent of your legs and burn more calories than any other single exercise.