Squat
Stand with feet hip-width apart and shoulder blades tucked back and down (imagine trying to tuck them into back pockets). Push hips back and bend knees until thighs are parallel with the floor, keeping chest up, weight in heels, and knees tracking over middle toes. Push through heels to stand back up.
Tip: Lead the movement with your hips by imagining that you’re pushing a door open behind you with your butt.
Bent-Over Row
Stand with feet shoulder-width apart. Hold dumbbells in front of thighs, palms facing body. Push hips back and bend forward until back is parallel to the floor, letting the dumbbells hang downward and maintaining a flat back. Pull dumbbells to sides of torso, then lower them to starting position.
Tip: As with the squat, lead the move with your hips by imagining that you’re pushing a door open behind you with your butt.
Lateral Lunge
Stand with feet just narrower than shoulder-width apart, toes pointing forward. Hold dumbbells at sides, palms facing in. (To modify, extend arms by sides without dumbbells.) Take a wide step out to the right with right leg, pushing hips back and bending right knee, keeping left leg straight and chest up. Straighten right leg to return to starting position. Repeat on opposite side.
Tip: As you descend, feel the move through the glute and hamstring of your bent leg—the exercise shouldn’t place all the stress on your knee.
Pushup
Get in a plank position with hands directly beneath shoulders. Bend elbows, keeping them close to sides, lowering body until chest touches the floor. Press back up to starting position. To modify, place hands on the fifth step of a staircase instead of the floor. When you’re strong enough, move down one step at a time.
Tip: Think “head to heels, strong as steel”: Tense your core and strive to maintain a straight body line from your shoulders to your feet throughout the move.
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