Wall Sits Stand against a wall with your feet shoulder width apart, about 2 feet away from the wall. Press your back into the wall and make sure that it stays flat throughout the exercise. Slide your back down the wall, bending at the knees until your thighs are parallel or nearly parallel to the floor. Your knees should not extend past your ankles. Hold the position as long as you can while contracting your abs. Stand slowly when you finish, leaning against the wall. Bodyweight Squats Stand with your feet shoulder-width apart and pointed slightly outward, arms at your sides. Keeping your chest lifted, sit back as if into a couch until your thighs are parallel to the ground. At the same time, bend at the elbows and raise your arms to bring your hands together about a foot from your chest. Push through your heels and rise into starting position. Perform 10 to 15 squats. Box Jumps Stand in front of a box, push into your heels and squat down until your thighs are nearly parallel to the ground. Explode upwards and jump onto the box, landing softly with your feet shoulder width apart. Step off the box one foot at a time. Squat down and jump again. Continuing jumping for 30 seconds to a minute. Squat Jumps Stand with your feet slightly wider than hip-distance apart. Sit back and bend your knees until your thighs are parallel to the ground. Jump into the air as high as you can and land softly in the starting squat position. Repeat in a continuous motion for 30 seconds. Side Lunges Start with your feet hip-width apart. Keeping your chest lifted and core tight, take a big step to your right, landing so that your legs are between 3 and 4 feet apart. Bend your right knee and push your glutes back. Perform 10 reps, then repeat on the opposite side. Weighted Lunges Hold a dumbbell in each hand and stand with your torso upright, arms at your sides. Take a big step with your right leg and land about 2 feet from your left foot. Bend your knees and lower yourself to the ground, stopping just before your back knee touches the ground. Make sure your right knee does not extend past your toes. Pushing through the heel of your left foot, rise into a standing position. Repeat 10 times, then perform the exercise with your left foot forward. Deadlifts Place a barbell in front of you and stand at the middle with your feet shoulder-width apart underneath the bar. Bending at the knees until your shins touch the bar, grab the barbell with a shoulder-width grip. Raise your chest while straightening your lower back. Inhale and stand tall, holding the weight against your thighs. Hold for a second, then return the weight to the ground by pushing your hips back and bending your knees. Repeat 5 times.