Let's start with the squat. You can do it with only your body weight or increase the resistance by holding dumbbells. Note the anatomy of the squat: Sit back into your butt like you're sitting in a chair, not forward. So your knees should remain as static as possible. Squeeze your bum when you go down and when you come up, and look forward! Try to do 100 today (break it up as you wish).
Cheers Eights & Weights!