Step A: Stand with your legs scissored widely apart in a classic lunge position. Bend your front leg at the knee and point your toes forward. Straighten your rear leg and push it far back, your toes pointed sideways. Lift your arms high above your head while you let your lower body sink, eventually bending your knee to a 90-degree angle. Hold for 30 seconds, then switch legs.

 

Step B: While maintaining a 90-degree knee bend, hold your arms parallel to the ground, one forward and the other back. After 30 seconds, twist your torso so that it faces forward. 
Benefits: Works quads and glutes. Stretches lats and hip flexors.