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Strengthening the biggest muscles in your body helps you with endurance, but did you know having more muscle also increases your metabolism? I’ll admit it, I hike so I can eat chocolate. Today’s workout will work your quads and glutes, but will be amplified if you add in some cardio. Don’t have time for a jog? Do some jumping jacks, skip, or run on the spot in between exercises so your complete workout lasts at least 20 minutes.
1. Hip Raises (aka Glute Bridge): do 30. Squeeze your butt cheeks together when you lift your hips!
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- variation (not pictured): Single Leg Glute Bridge – lift one leg up and point your toe at the ceiling. Do 15 on one side, then switch legs.
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| Hip Raise – starting position |
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| Lift and squeeze (your buttocks of course!) |
2. Weighted Walking Lunges: Now that you are used to doing lunges, up the ante by grabbing a couple soup cans or light dumbbells. Do 20-30 lunges per side or set a timer for 3 minutes.
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| Lunging with left leg. |
3. Step Ups: Do these on concrete steps, a bench, or picnic table. The higher the step, the harder the workout will be, so start low and increase height slowly. Do 20-30 per side. Aim for controlled movements.
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- variation: do weighted step ups, holding a light dumbbell in each hand.
Tips
Remember to stretch afterwards so you aren’t limping around ’til the next leg workout! Dancer’s Pose (below) is a good one.
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| Grasp your right foot in your right hand. Hold it for a few seconds. |
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| Lean forward and pull your foot back at the same time. |
Regular cardio will burn fat and reveal muscle! Try to do 20-30 minutes two to three times a week.
What are your lower body training objectives? I would like to have strong legs for ski season and shape up my backside!
