Starting off my fitness segment by focusing on lower body workouts…
Always start by warming up the body, you can jump rope for 15 minutes or run a couple miles. The whole point is to get your heart rate up.
Squat pulses: Start with your feet hip-width apart and arms stretched out in front of you. Drop down towards the ground and pretend like you’re sitting in a chair, making sure your knees are never over your toes. Hold that seated squat position and move one a couple inches and down. Put all of your weight into the heels, so you can really focus on your butt. Pulse for 20-30 seconds, do 3x.
Calf raises: Wrap your right leg behind your left achilles and raise that heel by extending your ankle as high as possible and flexing your calf. Switch legs and repeat, do 3 sets of 20.
Weighted lunge pulses: Use five- to ten-pound weights with your arms to your sides. Step forward like a regular lunge. Lunge down partially and begin pulsing up and down, moving only a couple inches. Make sure you never stand up during the exercise and pulse for about 45-seconds, 3x. For an extra challenge, add an extra round and hold the lunge for 30-seconds.
Adductor squats: Place your legs as close together as possible. Pretend you have a tight belt around your thighs. Go down and up as you would do a normal squat, making sure to squeeze the inner thighs together. Do 25 reps, 3x.