WORKOUT #2: UPPER BODY Strength Training: Legs and Glutes
1. WIDE-STANCE SQUAT
Stand with your feet wider than your shoulders, arms out to your sides, toes turned out slightly (like second position in ballet). Bend your knees and slowly sit back to lower your buttocks toward the floor, keeping your body weight over your heels. Your thighs should be as close to parallel to the floor as possible. Squeeze your buttocks as you straighten your legs to return to the starting position. If you have a history of knee problems, begin with a partial squat, going one quarter of the way down. Do 2 sets of 8 to 12 reps, resting briefly in between.
2. HAMSTRING CURL
In a standing position, slowly bend your left knee and extend your right leg behind you. Then slowly curl your right heel toward your buttocks. Be sure to keep your back straight, your abs tight and your buttocks squeezed together throughout the entire movement. Lower your right leg to the starting (straight leg) position. Do 2 sets of 8 to 12 reps on each side. Relax and repeat.
3. OUTER-THIGH TRIMMER
Lie on the floor on your right side. Your head, shoulders and hips should form one straight line.
Bend your right leg behind you, placing your right hand on the floor in front of you for balance. Keeping your left leg straight and your foot relaxed, slowly raise your left leg. Lower it back to the floor, then repeat for 2 sets of 8 to 12 reps, resting briefly in between sets. Switch sides and repeat.
4. CALF SHAPER
Stand with your feet hip-width apart and place your hands on your hips. Bend your right knee and place your right foot behind your right calf. Then lift your left heel up and down slowly. Do 2 sets of 8 to 12 reps, then switch legs. Use a chair to maintain balance if necessary.
5. POWER SQUAT
Extend your arms and stand with your feet a little wider than hipwidth apart, arms outstretched, parallel to the floor. Bend your knees and slowly sit back to lower your buttocks toward the floor, keeping your body weight over your heels. Your thighs should be as parallel to the floor as possible. Squeeze your buttocks as you straighten your legs to return to the starting position. If you have a history of knee problems, begin with a partial squat, one quarter of the way down. Do 2 sets of 8 to 12 reps, resting briefly between sets.
6. INNER-THIGH TONER
Lie on your side, lift up your top leg and hold it in place. Then lift and pulse the bottom leg toward the top leg. Pulse 5 times and then lower leg. Switch sides and repeat.
9. TUSH TONER
Start in a plank position on the floor. Hold abs in and keep back straight. Squeeze your buttocks. Lift one foot 6 to 8 inches off the floor and hold for 5 seconds. Return to plank position and repeat. Do 2 more sets.