Get Fit in 90 Days: Week 3 (The Moves)

The Move: Squats

Stand with feet no more than shoulder-width apart and your hands out in front of you, lightly cupped. Make sure that your toes point forward. Bending your knees, lower your body and sink into your heels as if you were sitting back into a chair, and keep your chest high. Push through your heels until you are standing up straight. Keep your abs tight throughout. Repeat.

The Move: Alternating Front Lunges with a 2-Second Hold

Stand up straight, and take a big step forward, keeping your back straight. Bend your front knee to approximately 90 degrees, focusing on keeping weight on the back toes and dropping the knee of your back leg toward the floor Don't let your front knee pass the front of your toes. Hold the stance for two counts, then switch legs.

The Move: Single Leg Extension

Start by either balancing on one leg or holding on to chair for balance. Lift your left leg off the floor until it is extended straight in front of you. Slowly lower your leg as if you were pushing down on something until your toe taps the floor. Switch legs at the end of your set.

The Move: Plié Squats

Stand with feet wider than your hips and point your toes at a 45-degree angle. Slowly sink down, keeping your thighs parallel to the floor and your back straight. Pause at the bottom of your squat, then lift up. To challenge yourself even more, try widening your stance, raising your toes up, or balancing on the balls of your feet with your heels an inch off the floor.

The Move: Squats to Alternating Knee Lifts

Follow the how-to directions for Squats above, but as you come back to stand, bring your left knee to your chest. Squat down again, then bring your right knee to your chest. Use your abs to help drive your knee up even higher.

The Move: Push-Ups to a T Rotation

These can be done on your toes or knees. Do one whole push-up. At the top of your push up, twist your body and pivot on your toes so that you're facing to your right instead of towards the floor. Keep your left hand planted on the floor, and lift your right arm to a T formation. Twist and pivot back so you're facing the floor, place your right hand back on the floor and do another push-up. This time, twist your body so you're facing left, keep your right hand planted on the floor and lift your left hand to form a T.

The Move: Traveling Lunges

These are the same as the lunges listed above, but instead of only stepping out in front (a front lunge), you'll be reaching your leg back behind you for a reverse lunge, too.

The Move: Tricep Dips with One Leg Up

Bending your knees, place your feet about a foot away from your butt, heels down; toes pointed up. Place your hands flat behind you on the floor or on an elevated surface like a step, fingertips pointing towards your back, elbows tucked against your sides. Lift one leg off the ground. Bend your arms and lower your body until your upper arms are parallel to the floor. Your hips should drop straight toward the ground, but try not to let your butt sit on the floor. Keep that leg up! Hold for a beat, then push up through your palms to straighten your arms and repeat. Once you've finished a full set, switch legs.