Let's move on to some strength training. Three sets of 12 to 15 repetitions for each exercise; start each without weights to get a feel for your technique.
Then add a pair of dumbbells or a barbell if you wish to lift more.
You'll do front squats by standing with your feet hip-width apart, holding dumbbells by your shoulders with your palms facing in.
From there, you'll bend at the knees and hinge at the hips to squat down until your thighs are parallel to the floor, and then explode back up to standing while pressing the weights overhead.
Stand tall and straight with a dumbbell in each hand, then lunge backwards while keeping your core braced and your front knee over your ankle.
Push through your back foot to return to a standing position, then repeat on the other side.
To perform this exercise, stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing inward.
Bend your knees slightly, but don't lock them, and lower the weights until they reach mid-leg, at which point you should feel a good stretch in your hamstrings.
Hold for a second, and then return to the starting position to complete one rep.
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