Time: 14 to 24 minutes
Equipment: 8 to 10 pound dumbbell
Good for: Lower body
Instructions: Starting with the first move, complete as many reps as possible for 40 seconds while maintaining proper form. Then rest for 20 seconds as you prepare for the next exercise. Repeat this pattern through all four moves, then rest for one minute. Complete three to five rounds total.
Bree Branker, NASM-certified trainer, created this exclusive workout to help tone your legs and butt.
How to: Stand up straight, with your hips shoulder-width distance apart, in front of a chair. Slowly lower down until your butt touches the chair, then stand back up. You can also hold a dumbbell in front of your body to maximize muscle engagement. Keep your core tight the entire time, and make sure your knees don't go past your toes. That's one rep. Complete as many reps as possible in 40 seconds, then rest for 20 seconds. Continue to the next move.
How to: Hold a dumbbell between both hands, in front of your chest, and raise your right knee up so it forms a 90 degree angle. Your foot should be flexed and pointed toward the ground. Bend at your hips, and extend your right leg backward as you bend your standing leg, and lean forward. Engage your core, and keep your back straight during this movement. Return to start. That's one rep. Complete as many reps as possible in 40 seconds, switching legs halfway through. Then rest for 20 seconds. Continue to the next move.
Banded Standing March
How to: Wrap a resistance band around your feet. Then stand up straight with your feet shoulder-width apart, hands on your hips. Bend your right knee and lift it as high as you can, keeping your foot flexed. Aim to form a 90-degree angle. Slowly lower that foot back down. Repeat on the other side. That's one rep. Complete as many reps as possible in 40 seconds, and switch legs halfway through. Then rest for 20 seconds. Continue to the next move.
How to: Stand up straight with your feet hip-distance apart. Bend your right knee and lift your leg so it forms a 90 degree angle. This is your starting point. Bend at your waist, extend your right leg behind you, and place your hands on the ground. Keeping your right leg lifted, walk your hands forward until your back forms a straight line, and you're in a single-leg plank position. Walk your hands back to start. That's one rep. Complete as many reps as possible in 40 seconds, switching legs halfway through. Then rest for 20 seconds. Continue to the next move. Take one minute of rest. Complete three to four rounds total.
But wait, there’s (lots) more! This is just one of the four workouts in Women's Health's 4-Week Summer Workout Challenge. Each week, you’ll tackle four different workouts: lower-body, upper-body, full-body, and abs. Join our Facebook group for daily motivation, progress checks, and more!
Amanda Woerner is the executive digital editor at Women's Health and a certified personal trainer. She has spent nearly 10 years editing and writing content focused on all things health and wellness. In addition to Women’s Health, her work has appeared in SELF, on Fox News Health, and on Life by DailyBurn.
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