Legs
Focus on your quadriceps, hamstrings, and calves for strong, toned legs. Squats, lunges, and leg presses are essential for building lower body strength and enhancing overall athletic performance. Strong legs support better movement, balance, and stability in all physical activities.
Step Forward and Back Lunges
Alternate lunges forward and backward to target the quads, hamstrings, and glutes while also improving balance and coordination.
Wobbleboard Squat
Perform squats on a wobble board to engage the legs and core while improving balance and stability.
TRX Deadlift
Perform deadlifts using TRX straps to target the hamstrings, glutes, and lower back while also engaging the core.
Lunge and One Arm Push Down
This exercise combines a lunge with a one-arm push-down, engaging the shoulders, triceps, and legs. It also challenges balance and coordination, providing a full-body workout.
TRX Lunging Overhead Tricep Extension
This move involves performing an overhead tricep extension with a lunge, using TRX straps. It strengthens the triceps, shoulders, and legs while requiring core stabilization.
TRX Lunging Chest Press
This exercise combines a lunge with a chest press using TRX suspension straps. It targets the chest, shoulders, and triceps while also engaging the legs and core for stability.
Ball Jacknife
Engage your core by pulling your knees towards your chest while maintaining balance on a stability ball.
Banded Kickback
Strengthen your glutes and hamstrings by kicking back against resistance bands while keeping your core tight.
Reverse Stepping Lunge with One Arm Row
Combine lower body and back strength by performing a reverse lunge while simultaneously rowing with one arm.
Side Lunge to Power Step Up
Enhance lower body strength and explosiveness by performing a side lunge followed by a powerful step up.
Box Jump
Increase power and agility by jumping onto a box with both feet, ensuring a soft landing.
Lunge to Floor, Leave It and Pick It up
Perform lunges to the floor, leaving and then picking up an object to enhance coordination and strength.
Stationary Lunge and One Arm Row
Strengthen your legs and back simultaneously with the stationary lunge and one arm row. This exercise involves holding a lunge position while performing a rowing motion with one arm, targeting the glutes, quadriceps, and upper back.
BOSU Straddle Jump Squat
A HIIT exercise using a BOSU ball to improve leg strength, coordination, and balance. Jump onto and off the BOSU, landing in a squat to engage the thighs, calves, and glutes.
Kettlebell Deadlift
Focuses on the glutes, hamstrings, and lower back. Maintain a flat back as you lift the kettlebell from the floor, using the legs and hips to drive the movement.
Squat to Lunge Combo
A combination move that targets the lower body, improving strength and coordination. Alternate between squats and lunges, focusing on keeping knees aligned with toes.
Side Lunge to Side Raise
Engages the legs, glutes, and shoulders by combining a side lunge with a lateral arm raise. This full-body exercise improves balance and strength.
Single Leg Kettlebell Deadlift
Targets the glutes, hamstrings, and core, enhancing balance and stability. Perform by hinging at the hips on one leg while holding a kettlebell, keeping the back flat.
Ball Leg Curl
This lower body exercise focuses on the hamstrings and glutes, using a stability ball to increase resistance and core engagement.
Stationary Lunge and Side Raise
This exercise strengthens both your legs and shoulders by combining a stationary lunge with a lateral arm raise, improving balance and coordination.
Stationary Lunge and Front Raise
Combining a stationary lunge with a front raise, this exercise targets your legs, shoulders, and core, promoting stability and full-body strength.
Reverse Stepping Lunge to Front Kick
This dynamic move engages your legs and core, transitioning from a reverse lunge into a powerful front kick, perfect for building strength and flexibility.
Reverse Stepping Lunge and Row
Engage both your lower and upper body with this exercise that combines a reverse lunge with a rowing motion, targeting the legs, back, and biceps.
Side Squat + Side Leg Raise
This exercise works the legs and glutes by combining a side squat with a side leg raise, promoting strength and balance.
Side Lunge to Overhead Press
This full-body exercise combines a side lunge with an overhead press, targeting your legs, core, and shoulders for a comprehensive workout.
Stationary Lunge and One-Arm Press Down
A combination move that engages your legs and triceps by pairing a stationary lunge with a one-arm press down, enhancing coordination and strength.
Curtsey Stepping Lunge + Bicep Curl
This compound movement combines a curtsy lunge with a bicep curl, targeting the glutes, quads, and biceps. It enhances lower body strength and stability while also working the arms for a full-body workout.
Step Up to Knee Lift
his exercise combines a step-up with a knee lift to engage your glutes, quads, and core. It enhances balance, coordination, and lower body strength while also challenging your stability.
Power Step Up
A dynamic lower body exercise that targets your glutes, quads, and calves. By driving up onto a step with one foot and using your arms for propulsion, you engage your lower body muscles for explosive power and strength.