11. Squat to front kick
This exercise will challenge a person’s balance by adding a single leg kick at the peak of the squat position.
To perform:
- Stand with the feet hip-width apart and arms at the sides.
- Bend at the knees to squat down.
- Return to standing and extend one leg to perform a front kick.
- Repeat the kick on the other side.
12. Stair climb
A person can incorporate stairs into a workout by going up and down them several times.
Taking the stairs two at a time and increasing speed to a running pace can further challenge the cardiovascular system and leg muscles.