Squats: Stand with your feet facing forward and your chest held up and out. Slowly lower into a seated position, putting most of your weight in your heels. A helpful tip: try lifting your toes off the ground for perfect form! Slowly push back up through your heels until you are upright. Add weights for increased difficulty. Click HERE for a video demonstration.
Lunges: Keep your upper body straight, with your shoulders back and relaxed and stare ahead. Try to focus on engaging your core. Step forward with one leg, lowering your hips until both knees are bent at about a 90 degree angle. Try to keep your front knee directly above your ankle, so your weight is centered in your heels. Keep the weight in your heels as you push back up to starting position. Click HERE for a video demonstration
Calves
Calf Raises: Stand with your feed a little less than shoulder width apart and hold onto something if you need more balance. This exercise can be done either on the ground or on a raised platform such as stairs or a ledge. Begin by raising your heels a few inches above the edge of the step so you're on your tiptoes. Hold the position for a bit, then lower your heels back to the floor (or below the platform), feeling a stretch in your calf muscles. Repeat. Click HERE for a video demonstration.
Jumping Rope: Hold a jump rope in front of you with your hands together and your elbows close to you. Place the rope behind you and using your wrists, swing the jump rope overhead in an arc. When the rope hits the floor before your feet, jump up over it, mostly by pushing off the toes and lowering back down after the rope has passed. Click HERE for a video demonstration.
Hamstrings
Deadlifts: Start with your mid foot placed centered under the barbell. Grab the bar (bend over without bending your legs), then bend your knees and drop until your shins touch the bar. Lift your chest and straighten your back by raising your chest outward. Using your hamstring muscles, pull the barbell up until you are standing. Lower back down slowly and keep your form, the bar should be kept close to your body at all times. Click HERE for a video demonstration.
Kettlebell One Leg Deadlifts: Stand on one leg on the same side that you hold the kettlebell. Keeping that knee slightly bent, perform a stiff legged deadlift by bending down at the hip and extending your free leg behind you for balance. Continue lowering the kettlebell until you are parallel to the ground, then return to upright position by pulling upwards and focusing on your hamstrings. Click HERE for a video demonstration.
Glutes
Glute Bridge (weighted/unweighted): Lie on your back with your knees bent, and an optional plate held on your lower abdomen. Lift your hips off the floor while keeping your back straight, and squeeze your glutes to propel you upwards. slowly lower back down and lightly tap the floor before raising again. Click HERE for a video demonstration.
Squat Jumps: Stand with back straight and feet hip width apart. Using your glutes, jump straight up, making sure both feet come off the ground. Land lightly and swiftly lower into a squat before pushing back up into a jump. Try to remember to push through your heels during your squat so you are centered properly. Click HERE for a video demonstration.
Lower Back
Hyperextensions (Back Extensions): Lie face down on a hyperextension bench, tucking your ankles under the footpads. Adjust the upper pad so you are able to bend down over the platform at the waist without any restriction. Cross your arms in front of you (or behind the head) and slowly bend forward at the waist as far as you clan while keeping your back FLAT. Slowly raise your torso until legs and upper body are in a straight line again. Add a weighted plate in your hands for more difficulty. Click HERE for a video demonstration.
Barbell Good Morning: Place a barbell on your shoulders. Make sure your back is completely straight and try to look ahead. Bend at your waist with your legs locked (can also be done with knees slightly bent) until your upper body is parallel to the floor. Return slowly to the upper position. Click HERE for a video demonstration.