Basic Free Weight Workout

Lunge

A. Stand with a weight in each hand and your arms hanging naturally at your sides. Step forward about 30 inches with your left foot and place it flat on the floor; raise up on the toes of your right foot.

B. Bend your left knee until your left thigh is almost parallel to the floor, making sure your left knee is not in front of your left foot. Push up and back with your left leg until your feet are in the starting position. Repeat eight to 12 times on each leg, alternating legs, if desired.