Trainer: Paul Brones

Tilton Fitness in Mays Landing

Exercise: Squat with knee lift and torso rotation

Muscles targeted: Glutes, hamstrings, quadriceps, internal and external obliques, lower abdominals, biceps

Equipment: 5-pound dumbbell or medicine ball

Reps/sets: 8 to 12 reps/3 sets

Begin holding weight in both hands at a 90-degree angle and stand with feet about shoulder width apart. Squat down, staying back on the heels and keeping both feet flat on the ground. Return to start position. Lift one knee about waist high while rotating the torso (so the weight travels over the lifted knee) until the weight is at your side. Return to start position. That’s one repetition.

Note: Progress by increasing repetitions, and eventually increasing weight as well.