Make stairs hard tomorrow with these 4 moves
You’re just four moves away from seriously strong legs…
How to do it: Shift your weight onto one leg and hold the weight on the same side. Keep that knee slightly bent as you lean forward, bending at the hip, to perform a stiff legged deadlift. As you lean forward, extend your free leg backwards to counterbalance. Continue lowering the weight until you’re parallel to the ground. Then hinge at the hips to return to an upright position. Repeat on the opposite leg.
How to do it: Set your feet hip-width or slightly wider, pointing your toes out at around 45 degrees. Hold a kettlebell or dumbbell at chest height and lock in your elbows at your sides. Drop down into a squat, pressing your knees out over your toes. Press back to the top, squeezing your glutes as you do so.
How to do it: Holding a kettebell or dumbell at chest height, step back with your right foot and then your left foot into a kneeling position. Step back up with your right foot, then your left. Finally, step backwards into a lunge with your right foot, then your left. Repeat on the opposite side.
Keep the weight at your chest, not allowing it to drop, throughout the entire move. Locking your elbows in at your side will help with this.
How to do it: Take a weight plate and hold it above your head, with elbows locked out. Step back with your right foot and perform a lunge, being sure to engage your core as you do so. Squeeze your glute to keep your hips square. Repeat on the opposite side.
Keep it simple: 10 reps of each move, 4 rounds.
A serious challenge: Perform 10 reps down to 1. That means you do 10 reps of each move, then 9, then 8, then 7, all the way down to 1.