Squat and Throw a Weight Ball

If no one is using an exercise rack, perform squats in front of it and throw a weight ball against the top part of the rack. Catch the ball as you stand. The weight ball should be heavy enough for a workout but not so heavy that it interferes with your balance.

This works out your upper and lower body.

Repeat for two to four sets of 10 repetitions, according to ability.

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Squat with Bent Knee

This is an advanced exercise, especially if not done on a machine. Perform a squat. When bending your knees, place one leg behind the other. Bend one knee behind the other. This varies muscle fibers used and may sculpt your legs (along with other exercise and perhaps dieting).

Do two sets of 10 repetitions and repeat, alternating legs.

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