As a trainer, part of my job is to take foundation movements (such as
squats and lunges) and find ways to progress them for any fitness
level.
Below are some of my favourite exercises I use with my clients –
regardless of what level they’re working at. You can choose to do these
with or without weights.
What You Need:
- Steps
- free weights or Hiit Bar
The Breakdown:
- Perform exercise #1 and #2 with no rest between (This is a superset!)
- Repeat for 3-4 sets with 60-90secs rest between sets
- Superset exercises #3 and #4
- Repeat for 3-4 sets with 60-90secs rest between sets
1. Seated Squat – 15 reps
Begin
standing in front of the steps with your feet slightly wider than hip
width distance apart, toes angled slightly out. Place your hands behind
your head (feel free to use a weighted bar or do a “goblet” style squat
with a free weight)
Keeping
your heels on the ground, sit back and down in to a low squat squat
until you’re seated on the steps. Don’t drop! Make sure you squeeze your
glutes and use control. Press through your heels and return to
standing.
2.Step Ups – 15 per leg (One leg at a time then switch!)
Begin with one foot on the step, hands on your hips. (If you choose to use free weights, hold them at your sides)
Squeeze
your butt and step up on to the platform. Don’t launch off your back
foot – the only leg that should be working is the one on the step!
Squeeze
your tush and lower WITH CONTROL back to your starting position. The
goal is trying to keep your knee from wobbling both on the way up and
down.
Begin
with one foot rooted on the steps and the other in front of you (think
of this as a lunge prep with your back leg lifted) Place your hands on
your hips. If you’re using weights – you can have the hiit bar on your
shoulders or hold two free weights at your sides.
TIP: This move requires a decent amount of flexibility. Don’t be afraid to lower the steps for your back leg.
TIP: This move requires a decent amount of flexibility. Don’t be afraid to lower the steps for your back leg.
Bend both knees and drop as low as you can, keeping your front heel on the ground.
Root through your front heel, squeeze your butt and press back to your starting position.
4. Box Jumps – 15 reps
Begin in a low squat, steps in front of you
Jump off of both feet
Land
with both feet in a squat on the steps. Jump off back to the ground
with both feet and repeat. TIP: Feel free to adjust the height of the
step to whatever feels most comfortable – especially if you have knee or
joint issues – even a little tiny hop up is good until you get
stronger!
Try this workout a couple times a week, adding the progression of
weights as you get stronger. You won’t believe how quickly you build
more strength in your lower body!
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