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Dumbbell Squats -  1. Stand with your legs spaced shoulder width apart. Your focus should be on splitting the weight between your hip line and knee line.
2. Keep your abdominal muscles tight, knees bent and chest up.
3. Under control, push your hips back (like your sitting in a chair) and squat directly down.
4. Stop where your feel comfortable (try not to let your back come forward) and stand the weight directly back up.
5. Under control, stop just before your knees are straight and reverse the motion back down.  Works Thighs and all other muscles

Dumbbell Lunges - 1. Stand with one leg forward and one leg back. Your focus should be on splitting your weight evenly between your legs.
2. Keep your abdominal muscles tight, knees bent and chest up.
3. Under control, slightly move your hips back ( like you are sitting down in a chair) and squat directly down.
4. Stop where your feel comfortable (try not to let your back come forward) and push your weight directly back up.
5. Stop just before your knees are straight and reverse the motion back down. Works thighs.

Calf Raises - Grasp dumbbells in each hand. Position toes and balls of feet on calf block with arches and heels extending off. Place hand on support for balance if required. Lift legs by bending knee. Raise heels by extending ankles as high as possible. Lower heels by bending ankles until calves are stretched. Repeat. Continue with opposite leg. Works calf muscles

Arnold Press - Grasp dumbbells; palms facing body, elbows flexed. Raise dumbbells by extending elbows; abduct and internally rotate shoulders to straight arm position. Lower to original position and repeat. Works shoulder muscles