Do 8-12 reps x 3 sets. And remember to use weights that challenge you and make the workout worth doing!
1. Walking lunges with med ball twist
Your glutes, hamstrings, core and shoulders will all get a workout with this walking lunge. Keep good form with a straight back, ensuring your knee reaches no further than your toe during the lunge (aim for a 90 degree angle in the bent leg). Activate your core as you twist to the outside of the bent knee.
2. Standing shoulder press with squat
Squat down and then raise the medicine ball and push up over your head as you push out of the squat.
3. Box jumps
Use an aerobics step or stable bench that is at least 40cm high. Complete sets of 10 jumps, exploding up onto the bench and jumping back down with care (as seen in photo).
4. Sumo squat
Lean forward from the hips into a deep squat, keeping your back straight and chest up as you squat down to pick up the dumbbell. Rise out of the squat and then down again in a controlled movement that engages the glutes. Perform sets of 10. (Check your form in our online video)
5. Straight leg lift
The straight leg works the quads and hips while the bent leg gets a hamstring and glute workout. Lie down with your legs bent and feet on the floor, then straighten one leg so it is parallel with your thighs. Thrust your hip up for 10 reps, aiming to hold at the top of the movement for half a second. Repeat with the opposite leg.
6. Side lunge
Take a big step into the side lunge and then drive through the heel of the bent leg using your quads, hamstrings and glutes to return to the start position with your legs together. Remember to keep the non-lunging leg straight. Complete 10 lunges on one side before alternating to work the other leg.