Muscular Development: Squats are a great way to build muscle in your upper leg. To do a simple squat, stand with your legs shoulder length apart. Slowly lower yourself down as if you're sitting in a chair. Try to push your hips out behind you. At the lowest part of your squat, your thighs should be parallel to the ground, your knees should be above your ankles, and your back should be straight. As you raise yourself up, squeeze your glutes together. Squats can be done with or without weights. To add weight, you can hold dumbells in your hands or you can place a barbell behind your head so that it rests directly below the base of your neck.

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Cardio Development: Running is an excellent way to develop your cardiovascular abilities. Beginners can start by alternating walking and slow jogging for 20-30 minutes. As the weeks progress, decrease the walking time and increase the jogging time until you are able to jog the entire time. More Advanced runners can increase their speed by changing their speed and terrain. During your next run, add in some sprints. Run at your regular pace, then pick a land mark and sprint to it, then slow down to your regular pace again. (You may need to decrease your regular speed a little to recover from the sprint, but resume your regular pace as quickly as you can.) Also, practice running up hills. Try not to slow down on the hill.

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