Works: Quads, glutes core, shoulders and hamstrings
Stand with a pair of dumbbells at your shoulders, palms facing forwards (A).
Push your hips back into a squat, until your thighs are at least parallel to the floor (B).
As you press through your heels to come out of the squat, use the momentum from your legs to push the dumbbells off your shoulders until your arms are overhead (C).
Return the dumbbells to your shoulders, and repeat.
Do each move 15 times and repeat the entire circuit three times though.
Lower Body Workouts For Beginners Photo Gallery
Reps: 15 each side
Works: Quads, glutes, core, obliques, shoulders, upper back
Secure a resistance band at waist height on your right side. Stand with your feet wide apart, knees slightly bent, and hold the band in front of you with your arms straight, making sure there’s tension in the band.
Brace your core, and without moving your legs, rotate your torso so that your hands (and the band) are to the right (A). Rotate back to the start.
Rotate back and forth rapidly for 15 reps, then switch sides so the band is on your left side and repeat (B).
SUMO SQUAT WITH BICEPS CURL
Works: Quads, glutes, hamstrings, shoulders, biceps and core
OStand with your feet wider than hip-width apart with your toes turned out and holding a pair of dumbbells down by your thighs. OBend your knees and lower your body into a wide squat until your thighs are parallel to the floor (A), then push yourself back up again.
As you come up to standing, bend your elbows and curl the weights up to your shoulders (B). Return to the start and repeat.
REVERSE CRUNCH Reps: 15
Works: Core and lower abs
Lie on a mat, knees bent, feet on the floor hip-width apart, arms by your sides (A). Q Extend your legs straight up towards the ceiling. As you exhale, tighten your lower abdomen to try to push your feet straight into the air. Your hips will lift off the mat (B).
Return your hips and lower back to the mat with control and repeat, making sure you use your abdominals rather than momentum to create the movement.
THIS WORKOUT WILL STRENGTHEN MUSCLES YOU NEED FOR RUNNING.
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