THINGS NEEDED:

• 1 box or step

Step up and over the box, always leaving one foot on top.

Uploaded by Encore Fitness LLC on 2019-03-25.

THINGS NEEDED:

• 1 box or step

Start this exercise by hovering over the step with one foot on each side. Bring the right foot on to the box followed by the left then back down to the floor. Repeat for rep count then switch the step up leg.

Uploaded by Encore Fitness LLC on 2019-03-25.

THINGS NEEDED:

• 2 dumbbells

• 1 box or step

Step up on to the box with dumbbells at your sides, once you have reached the top curl the dumbbells up to your shoulders then press towards the ceiling. Return the same foot to the ground and repeat until all reps are completed then switch the step foot.

Uploaded by Encore Fitness LLC on 2019-03-25.

THINGS NEEDED:

• 2 dumbbells

• 1 step or box

Choose one foot to start on top of your box or step. Leave the foot on top until all reps are completed, then switch feet.

Step up on to the box, while balancing on the planted foot bring the opposite knee up as high as you can, then return the high knee foot to the ground.

• Keep shoulders back and chest up

Uploaded by Encore Fitness LLC on 2019-03-25.

The Lunge Pulse is a sure way to fire up your quads. Apply the basic principals of a lunge to start this movement: One knee is bent at ninety degrees in front of your body and the other is bent at ninety degrees underneath you, knee resting directly under the head. From this position, you simply lift the knee on the ground to about 6-12" off the ground and return it to the ground over and over for any given duration of time. You perform one leg entirely, and then the other. 

The Squat Jump can be one of the best plyometric exercises to help you build massive quads and a powerful vertical thrust. It can also wreck havoc on your knees if you're not careful. Be sure to keep your feet shoulder's width apart or farther, and drop your hips right as your feet are returning to the ground. It is crucial that you absorb the weight of your body into your quads. Do not allow your knee caps to lock out.

THE PROPER WAY TO SQUAT

There are hundreds of exercises that could be classified as a squat. But before you get too deep in the squat world, make sure you have these fundamental points ironed out of your squat form. 

There are hundreds of squat exercises that will help you lose weight, sculpt the perfect legs and butt, and produce massive amounts of strength out of your legs. But the squat can be your worst enemy if you are doing it wrong. Head these tips to execute the perfect squat before moving on to all the variations.