A

SETUP Strengthens all lower-body muscles; focus is on quads, buttocks, upper hips and inner thighs; spine extensors and abs work as stabilizers. - Stand with feet hip-width apart, abs contracted, elbows close to sides, fists in front of chest, knuckles facing up.

B

ACTION - With abs contracted and left knee slightly bent, lift right knee up to hip height. Rotate left foot out slightly as you lean to the left and kick right leg out. - Bend right knee back in and bring torso upright rotating left foot straight, then lower right foot to floor and immediately squat. - Straighten legs and repeat, starting with side kick. Do all reps on one side. Switch legs and repeat.