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Continued: A guide to the homemade workout

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  • Last update: December 14, 2013 - 2:00 PM

Find a bag with handles. Set it on the floor between your feet. Bending your knees, reach for it with both hands. Keeping your back and arms straight, take a handle in each hand and stand straight up.

“It’s an extension from the squat,” he says. Do this 10 times for three sets, resting between.

Do heel lifts. Put your heels together, your toes pointed outward (think Fred Flintstone). “You’re on the balls of your feet, lowering but not touching the floor,” she says. “Feel the stretch?”

To make it more challenging, put your left foot against your right calf while you lift, then switch. Lift and lower each heel slowly, repeating for 30 seconds.

For even more of a challenge, use the countertop or back of the chair for balance and keep your feet flat on the ground, then bend your knees. Go down low, then up, then down low, then up halfway.

“Raise your right heel and count down, 10-9-8-7-6-5-4-3-2-1, and alternate,” she says. “If your muscles are quivering, at some point they’ll begin to change shape.”

Do triceps dips. Stand with the chair behind you. Reach your hands back to the seat. Bending your elbows, “lower your bottom to the chair without touching it,” Lindberg says. Rise, then go back down. Do this for 30 seconds.

“You can start with your legs bent, but as you get stronger, keep them more straight,” she says. “You can also put one foot over the other. Once you get buff, you can bump up the intensity. The focus is to get low, get your bottom low and down.”

Do leg lifts. Hold onto the chair or counter for balance if need be. “Try to get your toe and heel hip-high without bending your leg,” she says. Raise your left leg up and down slowly for a minute, then switch legs. You can also go out to the back and lift them forward.

Practice indoor water-skiing. Hold onto a bar or countertop with both hands. Bring your toes close together. Keeping your arms straight, lean back as you bend your knees as far as you can.

Do for 30 seconds, then repeat. To make it tougher, hold a ball between your thighs.

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