Lunge Sets: 3-4 Reps: 10-20 reps (each side) Stand tall with your hands on your hips. Take a big step forward and touch your back knee to the ground. Keep your torso upright. Repeat on the other side. Note: to increase the difficulty, hold a dumbbell in each hand instead of keeping your hands on your hips. One Foot Balance Sets: 2 to 3 (each side) Reps: Hold for as long as you can (up to 30 seconds) Stand on one foot with your hands on your hips. Hold for as long as you can (up to 30 seconds on each side). If it’s too easy for you, close your eyes. Dumbbell Squat Sets: 2-4 Reps: 10 Stand with your feet shoulder-width apart and your toes pointed out about 30 degrees. Hold a dumbell by your side in each hand. Squat down while keeping your back straight. Keep your knees in line with your toes. Squat as low as you can without flexing your back (ideally at least until your thighs are parallel to the ground). Return to the starting position. Bicycle Crunch Sets: 2-4 Reps: 10-20 Lie on your back with your legs in the air (knees bent at 90 degrees). Straighten your right leg while keeping your core baced until your heel is an inch from the ground. At the same time, bring your right elbow to your left knee. Repeat on the other side. Plank Sets: 2-3 Reps: 30 seconds to a minute Start by lying on your stomach. Push yourself onto your forearms and toes. Brace your glutes and core so that your body is making a straight line from your ankles to your head. Your lower back should be flat enough that you can balance a glass of water without it tipping. Hold this position for 30 seconds to a minute. References: https://rollerderbyathletics.com/top-ten-exercises/