Now is the time to say no to shorts and embrace a pair of killer gams
The reward: This high-intensity program targets the major muscles of your lower body, including glutes and quads. Show them off!
1. Alternating steps-ups
Arms at your sides stand in front of a bench. Start by stepping one leg up and then the other. Then, step your legs down in the same order. Begin with one leg and then move on to the next. The form is everything: Don’t forget to keep your shoulders back and your chest high. Do the exercise on a lower platform. You can amp it up: Each hand should have a dumbbell.
2. Side lunges with toe touches
Standing with your legs wider than your hips, extend your legs outward and reach for your toes. Return to the starting position, and then do the same on the opposite side. Perform 20 repetitions. The form is everything: Keep your spine straight and your abs engaged. Reduce it: Do not touch your toes. You can amp it up by holding a dumbbell in each of your hands.
3. Jump squats
Begin with your feet at hip-width, arms extended to your sides. Your body should be lowered while your arms should be raised to shoulder height. Jump as high as possible, swinging your arms down. Perform 15 repetitions. Improve your form by engaging your core while you jump. For the entire movement, dial it down: Keep your arms at your hips. You can do it!
4. Hip lifts
Place your knees bent on the ground. Engage your core muscles and slowly lift your hips off the ground so that your torso is straight, hips to shoulders. For five to ten seconds, hold the position. Then, come down. Perform 20 repetitions. Your form should be perfect: Don’t let your hips move in the air. Reduce your hips: Stop holding them up. You can make it more challenging by placing your legs on a piece of wood or a large object.
5. Calf raises
Use a wall to support your feet. Tuck one foot behind another. Stand on your tiptoes and raise the heel of your standing leg to the highest point possible. Then, lower down. Perform 20 reps on each side. The form is everything: Make sure your abs are tight, and your shoulders are back. Calm down. Raise both your heels simultaneously. You can double your reps by amplifying it.
A bonus for calorie burning: burn even more calories and get your heart pumping with 30-60 seconds of your favorite high-intensity movement between exercises. Jump jacks, running, or skipping are all options.
Visit Cornerstone Pharmacy to learn more about health.
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