1-4: Lunge, right foot forward 5-8: Lunge, left foot forward 9-12: Alternate lunges 13-16: Lunge, add a small arm curl

**If you'd like a PDF, I can try to format it, but I don't have capabilities to directly save or export as PDF **

1-4: Squat, arm curl ( elbows high) 5-8: Squat, arm curl, add a small leg lift (right leg) 9-12: Squat, arm curl, add a small leg lift (left leg) 13-16: Squat, arm curl, alternate leg lifts