Who needs a chair when there’s a wall?

Slowly slide your back down a wall until your thighs are parallel to the floor. Make sure knees are directly above ankles and keep back straight. Go for 60 seconds per set (or however long it takes to turn those legs to jelly). Need more fire? Add some bice...

Stand with hands on hips and feet hip-width apart. Step your right leg forward and slowly lower your body until left (back) knee is close to or touching the floor and bent at least 90 degrees.

Return to the starting position and repeat on the other side. For a variation, try stepping backward in...

Time for a challenge.

Complete a traditional forward lunge, then take a big step to the right and lunge again. Finish off the semicircle with a backward lunge, then return to standing.

And all that’s 1 rep! Aim for 10 reps, then switch legs.

There may be no gun permit necessary for this one, but it’s still no joke.

Stand holding your arms straight out in front of your body. Raise right leg, flexing right ankle and pushing hips back. Lower your body while keeping right leg raised. Hold (have fun with that), then return to standing.

Ready to impress some friends?

Stand with feet together and lunge forward with right foot. Jump straight up, propelling arms forward while keeping elbows bent.

While in the air, switch legs and land in a lunge with the opposite leg forward. Repeat and continue switching legs.

Try to do 10!

Let’s show a little respect. When lunging, step left leg back behind right leg, bending knees and lowering hips until right thigh is almost parallel to the floor. Remember to keep your torso upright and your

Stand with feet parallel or turned out 15 degrees — whatever is most comfortable. Slowly start to crouch by bending hips and knees until thighs are at least parallel to the floor.

Make sure your heels do not rise off the floor. Press through your heels to return to a standing position.

Start in a standing position with feet together. Lift right leg slightly. Lower arms and torso while raising right leg behind you. Keep left knee slightly bent and reach arms as close to the floor as possible. Raise torso while lowering right leg.

Switch legs.
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Ready to add some pizzazz (and cardio!) to that squat? Perform a normal squat, but immediately jump up, reaching your arms straight overhead. Aim for 15 reps, then take a quick breather before the next set

Stand with feet hip-width apart and squat until thighs are parallel to the floor while swinging arms up. Straighten legs, then lift right knee while swinging left arm outside right knee. Return to standing and repeat on the other side.

Find a step or bench.

Place right foot on the elevated surface. Step up until right leg is straight (do it for Channing!), then return to the starting position. Repeat, aiming for 10–12 reps on each side.

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From a standing position, slowly rise up on your toes, keeping knees straight and heels off the floor. Hold briefly, then come back down. Aaaand repeat. Try standing on something elevated (like a step) to achieve a wider range of motion.