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Time: 30 sec­onds Works: Quads, ham­strings, glutes, shoul­ders and core

Stand with your feet hip-width apart and arms above your head with your palms fac­ing (A).

Keep­ing your arms up, bend both knees and shift your hips back as though you’re sit­ting in a chair (B).

Use your glutes to re­turn to stand­ing and re­peat. Do as many as you can in 30 sec­onds.

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