1. Walking squats with weights:
A) Stand with feet hip-width
apart with a pair of dumbbells
in your hands. Palms should be
facing outward.
B) Bend knees, sit back into hips
and lower body until thighs are
almost parallel to the fl oor. Keep
back straight and knees behind
the toes.
• Hold this position and crabwalk
towards the left; keep
shoulders back and abs tight to
avoid hunching forward.
• Take 12 to 20 steps to the left
before switching sides.
2. Walking lunges with weights:
A) Stand with feet together
and hold a dumbbell in
each hand. Palms should
be facing inwards.
B) Lunge forward with
right leg; thigh should be
parallel to the fl oor and
knee, behind the toes.
• Return to A .
• Repeat the lunge with
left leg.
• The above makes one
rep. Do 15 reps.
3. Reverse lunge with rear leg raises:
A) Stand with feet together, then take
a large step back with your right leg.
Keep right heel lifted.
B) Bend both knees at a 90-degree
angle to drop into a lunge position;
left thigh should be parallel to the
floor, with knee directly above ankle.
C) Push up and forward through your
front heel, coming up and balancing
on left leg. Then, raise right leg,
keeping knee bent, and squeeze glutes.
• Lower right leg and return to B.
• The above makes one rep. Do 12
to 20 reps before switching legs.
• Repeat the entire workout two to
four times.
Expert source: Wendy Cho, master trainer at True Fitness
This story was originally published in the October 2015 issue of Her World magazine.