Day 7 and Exercise #7 – Lunge
Standing with your feet hip-width apart, take a big step forward with your right foot until both knees are bent at about a 90 degree angle. Keep your back in a straight upright position.
Keep that position for a second, then push back to your starting position and do the other leg. Try and do 15 reps for each leg.
This can be done holding weights or simply with your hands on your hips.