For each of the following 7 moves, start with 10 to 15 reps each. Once you can do 20 reps for all 7 consecutively, consider adding weight to your ankles. You’ll likely feel quite smug and self-satisfied for the first few, but remember: No rest until all 7 are done and no rest in between exercises. For all of these—keep your big toe below your heel (think pigeon-toed) to ensure you’re targeting the right muscles, and perform this series 2 times per week. #1—Up/Down
