Lift right leg behind you. Bend left knee coming into a shallow squat, bending knee to about 50 degrees. Straighten left knee. Repeat 9 more times. Remember to keep hips square and your knee over your foot. To increase difficulty add hand weights, starting with five pounds.
Reps: 2 sets of 10; build to 3 sets of 12
Strengthens: Quads and glutes
Lie on the floor with your feet on a chair or exercise ball that’s against a wall. Come into a bridge position, lifting your pelvis off the floor. Raise one leg off the ball and slowly lower your body to the floor, using the hamstring of the supporting leg. Repeat 7 times up and down. Then switch legs.
Reps: One set of 8 on each leg; work up to 3 sets of 12
Start in an elbow plank
. Lift right foot about six inches, keeping pelvis square to the floor. Hold for five seconds, and repeat on other side.
Reps: Continue for 60 seconds, build to 3 minutes
Strengthens: Core and glutes individually
In a small squat on the Bosu
, pump your arms like you’re running. Hold light weights, from two pounds to five pounds.
: 3 sets of 30 seconds
Strengthens: Core muscles and hones balance
Stand with balls of feet on a curb/step, heels hanging off. Keep knees soft, not locked. Slowly let heel fall below the curb/step, then slowly move weight to toes and lift your heel back up.
Reps: 1 set of 8; build to 3 sets of 15
Strengthens: Calf muscles and Achilles tendon.