Begin this first exercise by holding a dumbbell to your heart's center while maintaining an upright posture.
Dumbbell Squats
When you hit parallel, push through your heels and hips, flexing your glutes and quads to finish the motion. Perform three to four sets of 10 to 12 reps.
Step-ups
Step-ups start by placing one foot on a sturdy surface or workout bench. Keep your chest tall and your core tight as you lean into the heel of the front leg
Step-ups
Flex your quad and glute at the top of the movement, then, with control, lower yourself before performing another rep.
Split Squats
For split squats, assume a staggered stance, placing one foot forward and one foot behind you.
Split Squats
Get a solid stretch in the hips of your back leg, then push through your front heel, flexing your quad and glutes.
Hip Lifts
Side plank hip lifts will have you setting yourself up against a wall with your heels, butt, and shoulders touching it.
Hip Lifts
Keep your core tight and your glutes squeezed as you tilt and flex your hips straight up and down, maintaining tension in your obliques.
Plank to Pushup
The plank to pushup starts out in a forearm plank position with your back and core tight and your glutes squeezed.
Plank to Pushup
Push yourself up with one hand, and then finish with the other to get into a pushup.