Stand with your feet should-width apart and your arms at your sides. Lift your right knee until your thigh is parallel to the floor and raise your arms overhead, palms facing in.
A. Hold for 5 seconds, then slowly drop your right foot into a front lunge.
B. Bring your left leg forward and return to standing.
That's 1 rep. Do 12 on each leg, alternating sides. Repeat entire exercise 2 more times.