For an express 15 minute session go max out on each exercise for 50 seconds, then rest for 10.
The move combines the action of the lunge with stepping upward, like climbing stairs, to really target your butt and upper hamstrings. All you need for the move is a short bench, sturdy chair, or solid coffee table to step onto. Benches or plyo boxes and outdoor stairs are often the right height, but a dining room chair can work too for an at-home strength-training session.
1. To start, place your entire left foot onto the bench or chair. Press through your left heel as you step onto the bench, bringing your right foot to meet your left so you are standing on the bench.
2. Return to the starting position by stepping down with the left foot, then the right so both feet are on the floor.
3. Complete 15 steps leading with the left foot, then repeat another 15 steps leading with your right foot. Do three sets.
NEXT >> Jump squats/ Squats
A full-body exercise that requires no equipment and can be performed anywhere. It is great to get the heart pumping and also strengthens the legs and glutes.
1. Stand with the feet shoulder-width apart.
2. Squat down as if you were performing a normal squat.
3. Engage your core and jump in the air explosively.
4. On landing, lower body back into the squat position – that is one rep
5. Be careful to land with control and if there is any pain in knees, stop immediately.
NEXT >> Lunges
Shapely, toned legs and backside.
If you’re planning on incorporating lunges into your routine, however, make sure you’re not doing more harm than good. Check your form. It’s important to do lunges properly so you don’t put unwanted strain on your joints.
Here’s how to do your lunges
1. Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you’re not looking down). Always engage your core.
2. Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far or over your foot.
3. Make sure your other knee doesn’t touch the floor.
4. Keep the weight in your heels as you push back up to the starting position.
Challenge your muscles:
Modify your lunge workouts in many different ways in order to work different muscles. For example, reverse lunges (stepping back instead of forward) or do a bicep curl with dumbbells while you lunge to work your upper body while you strengthen your legs.
» A walking forward lunge workout to further challenge your balance.
» Change it up with side lunges so you can work your lower body muscles in a different way than you normally do.
Even though lunges are one of the best ways to work your lower body, some people tend to avoid lunges because it can put too much strain on the knees. If you feel pain, take smaller steps as you lunge. Remember to listen to your body and go for form over reps.
NEXT >> Burpees
They boost strength and endurance, which will help with everyday activities; and physical training. Among the muscles they work are deltoids, biceps, triceps, pectoralis major, obliques, abdominals, quadriceps, gluteus maximus, hamstrings and gastrocnemius (calf). Seriously, these work.
1. Stand with your feet hip-width apart and your arms down by your side.
2. Lower into a squat position with your hands flat on the floor in front of you.
3. Kick your legs backwards into a press-up position and lower your chest to the floor.
4. Push your chest back up to the press-up position and thrust both feet forward so you are back in the squat position.
5. Jump up and raise both hands over your head and repeat!
NEXT >> 22 exercises for a Brazilian butt, this way.