Repeat
each exercise for 45 seconds to one minute in the order listed below,
and repeat the entire set up to three times to seriously feel the
burn.
1. Single-Leg Glute Bridge
Lie
on your back with your knees bent and your feet flat on the floor
near your butt and hip-width apart. Keeping your knees in line,
extend one leg. On your exhale, squeeze your glutes and push your
hips up toward the ceiling as high as you can go. Pause, then lower
until your butt hovers right above the floor, and repeat without
touching the ground.
2.Squat with KickBack
You
are strong. Your quads and butt are toned (okay, getting there). You
will not fall as you attempt this powerhouse move.
Stand
with your legs shoulder-width apart. Sit back to a squat, bringing
your fists close to your chin. Then bring your left leg straight
behind you while extending your arms forward. Return to the squat
position, then repeat on the other side. Continue alternating sides
for one minute. As you squat, remember to keep your weight back on
your heels. When extending the leg behind you, keep your hips square
— don't twist them toward the side.
3.Dumbbell Squats
A
simple way to kick off even a quickie workout, these squats are
powerful little moves. Over time, increase reps and dumbbell weight
to amp them up.
Start
with your feet shoulder-width apart and 8- to 10-pound dumbbells by
your thighs or shoulders. Squat down as if you were going to sit in a chair,
keeping your weight over your heels. Squeeze your glutes as you
return to the start position.
As
you continue, keep the weight in your heels, making sure your knees
do not pass forward of your toes.
For
a bigger challenge, try it without the weights, jump explosively, and
land in the squat position.
4.Sumo Squat to Calf Raise
Begin
with your feet about twice hip-width apart, toes pointed slightly
outward. Keeping your knees above your ankles and abs drawn in tight,
push your knees back as far as you can and lower your hips toward the
floor until your thighs are parallel with the ground. Raise both
heels off the ground slowly and with control. Pause, then slowly
lower your heels. That's one rep.
5.Explosive Lunges
Stand
with your feet together and your hands on your hips. Then lunge
forward with your right leg. Jump up, switch legs in midair, and land
with your left leg in a forward lunge. Continue these explosive
lunges, alternating sides, for one minute. Keep your fists up in
front of your chin and push off the floor with both feet. Your front
knee should be bent 90 degrees and align over your ankle.
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