Please consult with your Physician before beginning
this or any other exercise program.
Standing lunge with shoulder press
Stand with your feet shoulder-width apart, and then steps forward, landing with the heel first. The knee should be at 90 degrees and directly above the toes, not further (taking a shorter step can put added pressure on the knee). The motion is continued until the back knee is nearly touching the ground. Stay in the lunge position while lifting your arms above the head using a light dumbbell, into the shoulder press position. Repeat 8-12 times and then switch the lunge into the opposite leg. Great for the shoulder, quad, and glut muscles.
squat with heels flat on the floor and hip-width apart (or slightly wider if necessary), toes pointing out on a diagonal. Hold a light weight dumbbell with both hands in front of your hips. Keep knees slightly bent as you return to the neutral position. Great for the quad, inner thighs, and gluts