Trainer tip: If you have knee problems, bend your legs only as far as is comfortable for the three squat moves.
for butt and thighs
A. Stand with feet shoulder-width apart and fists at your sides. Squat down as if sitting in a chair, and bend your arms until your fists are near your chin and your elbows are pointing toward the floor.
B. Remaining in squat position, step back about 3 feet with your right foot. Raise your left elbow to the side and put your hand in front of your face, palm facing outward. Touch your right hand to the floor beside your left foot for support. Return to standing and repeat with your left foot to complete the rep. Do 3 sets of 12 reps.
for butt, thighs, and shoulders
Stand with feet shoulder-width apart and arms at your sides. Squat down until your thighs are nearly parallel to the floor. Then stand, straighten your right leg, and kick your right foot behind you. At the same time, extend both arms overhead. Your body should be in a straight line from your hands to your right foot. Return to the starting position and repeat with your left leg to complete the rep. Do 3 sets of 12 reps.