Squats

• In standing, with feet hip width apart
• Slowly bend at your hips until your knees are at about 90 degrees
• Make sure your back is kept straight and your knees are in line with your second toe
• This should be slow and controlled, so down for a count of 3 seconds and up for 3 seconds
• Repeat until fatigue

Lunges

• Stand with your legs in a lunge position
• Go down and up keeping your weight evenly distributed through your legs
• Make sure you keep your knees in line with your second toes and your back up straight
• Hold for 10 seconds then repeat. This should be slow and controlled, so down for a count of 3 seconds and up for 3 seconds
• Repeat until fatigue

Calf Raises

• Standing balance yourself on both feet
• Straighten your legs and raise your body so that you’re supported by the balls of your feet, with feet hip-distance apart
• Go down and up keeping your weight evenly distributed through your legs
• You can use a chair for stability or do this exercise on the edge of a step to work harder
• Repeat until fatigue

Wall Push-ups

• Face a wall, standing a little farther than arm’s length away, feet shoulder-width apart
• Lean your body forward and put your palms flat against the wall at shoulder height and shoulder-width apart
• Bend your elbows and lower your upper body towards the wall slowly and controlled
• Keep your feet flat on the floor
• Then slowly push yourself back until your arms are straight
• Repeat until fatigue