Let's get started with a "Squat With Alternating Toe Tap." Grab your weights and hold them at a 45 degree angle, level with your shoulders. Palms facing in, bend down and touch a toe. If you are just starting out you do not have to go down that far.
10 REPS EACH SIDE
Next comes a "Deep Lunge With Bicep Curl." Keep your abs tight, arms against your side. Go into a deep lunge. Make sure you are nice and sturdy.
Let's now do a "Hip Thrust On Knees" Get down on your knees, With weights sit back on your feet and rise up. As you are rising you want to squeeze your butt in.
Next we are going to do a "Squat Overhead Throw." You want to grab your medicine ball. Squat down almost touching the ground and then back up. Remember you are not letting go of the ball. Keep your feet planted since you do not want to jump.