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: Lunges
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. Switch legs.
The Move: Reverse Flies Stand with feet close together with a slight bend in your knees. Bend over to a 90-degree angle, keeping your back flat. Hold dumbbells with your palms facing towards each other and raise your arms to your sides until they're at shoulder level. Hold for a few seconds, then lower back to starting position.
Balancing Glute Stretch: Find a bench or other raised platform. Place outside of foot on bench with knee bent out to side. Lean down, lowering your torso toward your thighs. Hold for 10 seconds and repeat with other leg.
Inner Thigh Stretch: Sit on the floor with the heels of your feet touching (in a butterfly position). Place your elbows on your knees and gently push down. Hold for a count of 10.
Shoulder Stretch: Stand straight with shoulder relaxed. Bring your left arm across your body and hold using the inside of your right elbow for a count of ten. Switch with your right arm and hold for a count of 10.
Downward Dog Calf Stretch: Get in a downward dog yoga pose (hands flat on the floor, butt raised with the soles of your feet flat (or as close to it) behind you like a reverse bridge position. Hold for a count of 10.