This workout will work your whole body, but you’ll really feel it in your glutes, core, quads, and hamstrings.
No ladder drills required.
Curtsy Lunge to Reverse Lunge to HopStand with your feet shoulder-width apart and your hands on your hips or relaxed by your sides. This is the starting position.Step your right foot diagonally behind you and lower your right knee until it almost touches the floor. Your front knee should bend to about 90 degrees.
Drive through your left heel to stand back up and return to the starting position.Step backward with your right foot, landing on the ball of your right foot and keeping your heel off the ground.Bend both knees to 90 degrees as you sink into a lunge. Focus on keeping your core engaged and your hips tucked (don't stick your butt out). Sometimes, it can be helpful to place your hands on your hips so you can make sure your hips aren't tilting to the side or forward and back.
Push off the ball of your right foot and drive your knee toward your chest as you hop.Come right back down into the reverse lunge position, with your right foot stepping back. That’s 1 rep.Repeat the whole sequence on the opposite side, and continue alternating for 30 seconds. headtopics.com
7Bulgarian Split SquatStand with your back to your bench or step. With your left foot on the floor a few feet in front of the bench, place the top of your right foot on the bench, shoelaces down.Bend your knees to lower down into a split squat. Your left knee should ideally form a 90-degree angle so that your thigh is parallel to the ground, and your right knee is hovering above the floor. (Quick position check: your left foot should be stepped out far enough that you can do this without letting your left knee go past your left toes—if you can't, hop your left foot out a bit farther away from the bench.)
Driving through your left heel, stand back up to starting position. Read more: SELF »