• Start with your feet apart, wider than shoulder-width, and with your toes pointing out.
• Squat down, jump up, and land with your left foot crossing in front of the right.
• Jump up again, landing with the feet apart.
• Squat down, then jump again, crossing the right in front of the left.
• Keep repeating for 30 seconds.
• Note: Make sure you’re landing on both feet at the same time.

2. Side Lunge

• Start by standing with your feet together.
• Take a wide step out to the side with your right foot, squatting into the left heel with the left leg straight.
• Then hop the right foot in as you hop the left foot wide, squatting down into the left heel.
• Hop to the center, and repeat by taking a wide step to the side with your left foot, squatting into the right heel with the right leg straight.
• Repeat the entire sequence, from side-to-side for 30 seconds.

3. Cross Jacks

• This is a variation of traditional jumping jacks.
• Start with feet together, toes out.
• Jump and land with your feet apart and your arms wide open.
• Jump again, then cross the left foot in front of the right and the left arm over the right arm.
• Jump and land with your feet apart and your arms wide open again, then bring them together, this time crossing the right foot in front of the left, right arm over the left.
• Repeat for 30 seconds.

4. Plié Squat With Overhead Extensions

• Stand with your feet wide, toes pointed out.
• Hold one small dumbbell (1-5 pounds) horizontally with both hands over your head.
• As you squat down, bend your elbows, lowering the dumbbell behind your head.
• Then straighten your legs and arms, squeezing at the top.
• Continue like this for 30 seconds.
• Note: If it becomes too difficult, place the dumbbell on the floor and continue for 30 more seconds.

5. Side Step and Squat

• Start by standing with your feet together.
• Take a wide step out with your right leg, to the right and squat down.
• As you straighten your legs, step your right foot back to the center.
• Repeat on the left side. This counts as one repetition (rep).
• Do as many reps as you can for 30 seconds.

6. Scissor Kick

• Lie on your back with your legs in the air, toes pointed out.
• Cross the right shin over the left (not touching), and pulse for two beats, then cross the left over the right, and pulse for two beats.
• Repeat and continue for one minute.

7. Bridge with Knees Together

• Lie on your back with both knees bent, feet on the floor, and arms by your sides.
• Place a small pillow or soft block between your knees.
• Slowly raise and lower the hips for one minute while actively squeezing your knees together at the same time.
• After one minute, lower the hips to the floor, open your knees out wide, and stretch the inner thighs with your legs in a “Butterfly” position.

Please contact us if you have questions or want to learn more about our weight loss programs or Botox and Fillers: 

• To reach our AZ Clinics, call 602-374-7226 (2 Clinics in Mesa and Phoenix) 
• To reach our NM Clinics, call 505-888-9575 (3 Clinics in Albuquerque, Rio Rancho, and Santa Fe) or 575-222-4994 (Las Cruces)
• To reach our TX Clinic, call 214-296-0269 (Dallas)

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