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Top seven workouts for beginners
Squats improves leg muscles including quadriceps, hamstrings, and calves. This exercise also builds muscle in the back and core, making it a good workout for the entire body. Standing up straight with your feet shoulder-length apart, straighten your back and bend your knees. Squat down to about a 45 degree angle and then come straight back up.

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Photo by: Airman 1st Class Dillon J. Audit  |  VIRIN: 180730-F-DJ826-0140.JPG