Full Body – Squats, Lunges & Cardio

Feet shoulder-width, toes slightly out

Arms shoulder-width, hands slightly outside chest line

Drop to floor — chest must touch

Feet shoulder-width, toes slightly out

Band around thighs — above knees

Big step forward — knee tracks over toes

Squat down fully, then jump squat

Weight through midfoot, whole foot planted

Feet on a bench or bar — elevated

Feet shoulder-width, toes slightly out

Band around thighs — above knees

Drop to floor — chest must touch

Heels elevated on a plate or step

Feet shoulder-width, toes slightly out

Band around thighs — above knees

Weight through midfoot, whole foot planted

Feet on a bench or bar — elevated

Squat down fully, then jump squat

Weight through midfoot, whole foot planted

Step backward — rear knee lowers toward floor