1) Walking Lunges (for quads): Step forward with right foot, lunge forward until back knee almost touches the floor. Don’t let your right knee get too far over your foot. Push up with right leg and bring left foot forward to lunge with left leg. Do for 3 minutes.
To work your arms (tricep press) as you lunge, stretch your arms straight behind you with a dumbbell, can or water bottle in each hand. Hands should be above your butt. Press your shoulder blades together and release, bringing your arms back to your sides.
|Lunge with Tricep Press|
2) Hip Raises (aka Glute Bridge): Lie down in crunch starting position with arms at your sides. Raise your hips and back off the ground. Squeeze your butt cheeks together when you lift your hips! Do 30-40.
- variation (not pictured): Single Leg Glute Bridge – supporting yourself with one leg only, do hip raises. Lift and extend the other leg up, toe should be pointing at the ceiling. Do 10-15 on one side, then switch legs.
|Hip Raise – start position|
|Lift and squeeze!|
3) Squats (for thighs and glutes): Feet should be shoulder-width apart, chest upright (not leaning forward). Squat down until your knees are over your toes. Do not go too low as this is hard on your knees. HOLD for 30-60 seconds (or more if you can!). When you stand up, squeeze your butt cheeks together. Do 10.
To work your arms at the same time, do the exercise holding two dumbbells, cans or water bottles.