30-Minute Squat and Lunge Challenge to build strength and stamina . . .Perform each exercise for 40 seconds and rest for 10 seconds in between each exercise. Complete five rounds, resting for one minute in between each round.💯 Dumbbell Goblet Squat: Use heavy dumbbells. Keep the weight centered and be sure to push off from your heel.💯 Alternating Dumbbell Lunge: Use medium dumbbells. Proper form is essential for getting the best results and avoiding injury.💯 Prisoner Squat: Enjoy a break from using weights on this one.💯 Pistol Squat: Mastering pistol squats takes time. Use a bench or step to help you. Every two weeks, use a lower surface to sit on until you no longer need one💯Walking Lunge: These are one of my favorite exercises. Find an end goal and lunge away. If you tip over before you reach your end mark, no matter where you are, start from the beginning.💯 Hip Bridge: Give your arms some rest and strengthen your core with this exercise.