Stand shoulder-width apart. Engage your core. Bend knees and hips like sitting. Lower until thighs parallel to the ground. Push through heels to start. 3 sets of 12-15 reps.
Stand together. Step forward, and bend your knees to 90 degrees. Keep front knee above ankle. Push back. 3 sets of 12-15 reps/leg.
Lie on back, knees bent, feet flat. Arms at sides. Lift hips, squeeze glutes. Hold, lower. 3 sets of 15-20 reps.
Start on hands and knees. Lift bent knee to ceiling. Lower, repeat. 3 sets of 15-20 reps/leg.
A balanced diet with enough protein. Stay hydrated.
Allow 48 hours between muscle groups. Aim for 7-9 hours of sleep.
Focus on the correct form to avoid injury. Consider a trainer.
Be aware of pain beyond soreness. Don't overexert, especially if new to exercise.
Don't push yourself too hard, especially if you're new to exercise. Gradually increase the intensity as your fitness level improves.