Legs
Wall Sits (my personal favorite)Lean against a wall and slide down until your knees are bent at a 90 degree angle. Without resting your hands on your lap or the wall, hold the position for 30 seconds to 1 minute, whatever your body can handle but is still challenging. Repeat this at least three times.
Pistol Squat
Stand holding the arms straight out in front of the body, and raise the right leg, flexing the right ankle (aka point your toes at the ceiling) and push the hips back. Then lower your body while keeping your right leg raised. Hold for 3-5 seconds (have fun with that), then return to standing. Try for 3 sets of 20.
**for beginners you can use a chair and rest your lifted leg on the chair.
Clock Lunge
Start with a traditional forward lunge, then take a big step to the right and lunge again. Finish off the semicircle with a backwards lunge, then return to standing. And all that’s one rep! Aim for 10 reps and then switch legs.
**For added difficulty do regular lunges and bounce up and down for three seconds before switching legs.
Jump Squats
Well, its exactly what it sounds like. Start in a squat position and then jump up, land in a squat position and repeat. 3x20 reps
Glute Bridge
Lie on your back and bend your knees with your heels close to your butt. Drive your hips up and squeeze your glutes. Make sure you drive through your heels and upper back to lift straight up. 3x20 reps
**for added difficulty you can keep one leg in the air at all times
Wide Squats:
This is the same thing as a regular squat, except you want your feet to be more than shoulder width apart with your toes pointing slightly out instead of straight forward. I recommend 3x12, and you can use a kettle ball for added difficulty.
Calf Raises:
There are tons of ways to modify this to make it more difficult. But for starts just stand flat footed and raise yourself up on your tip toes, then go back down to a flat footed position.
For added difficult you can use dumbells to add more weight while doing calf raises.
You can also stand with your toes on the edge of a stair (or some other small ledge) and your heels hanging off, then just do a regular calf raise.
I recommend 3x20
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