2. Essential Lunge
Works your butt, front and back of thighs. (A) Stand tall with your feet hip width apart and your hands on your hips. Square your shoulders and lift your chest. (B) Step forward a stride's length with your right leg. As your foot contacts the floor, bend your knees until your right thigh is parallel to the floor and your left thigh is perpendicular to it. Press off the ball of your foot to stand back up to the start. Alternate left and right lunges.

Essential Lunge Update
Works your butt, front and back of thighs. (A) Stand tall with your feet hip width apart and your hands on your hips. Square your shoulders and lift your chest. (B) Step your right foot back a stride's length and bend your knees until your right thigh is perpendicular to the floor and your left thigh is parallel to it. (C) Press off your right toe and lift your right knee up in front of you to waist level. Lower to the start. Alternate left and right lunges.

3. Essential Hydrant
Works your buttocks and back of thighs. (A) Kneel on your elbows and knees with your elbows directly under your shoulders and your knees directly under your hips. Tilt your chin towards your chest to align your neck with the rest of your spine. (B) Keeping your knee bent, lift your right thigh up to hip level. Lower to start. Complete all reps and then repeat with the left leg.

Essential Hydrant Update
Works your buttocks, back of thighs, inner thighs. (A) Kneel on your elbows and knees with your elbows directly under your shoulders and your knees directly under your hips. Tilt your chin towards your chest to align your neck with the rest of your spine. (B) Keeping your knee bent, lift your right thigh up to hip level. As you lower, cross your right thigh over your left thigh and squeeze for a moment before moving into the next rep. Complete all reps and then repeat with the left leg.