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Curtsy to Squat to Curtsy:
The barbell I am using is 50lbs. Take a big step back crossing your leg behind your other leg as if you are about to do a 'curtsy.'' As you lunge/squat, you want your front thigh parallel to the floor and both knees at 90 degrees. As you push yourself back up, go right into a basic squat. Stick your butt back and get low. Remember to keep your weight in your heels and be light in your toes. Then curtsy the other way and back to another squat. That is one rep. I did 10-12 reps for 3 rounds.
This exercise gets your heart rate up there but don't stop there! Go right into 5 squat jumps with 5 pulses; repeat until you feel a good burn or want to cry OR do basic squat jumps, either way you'll end up in endorphin la-la-land.