Lower-Body Strength Plan
Challenge yourself: Forgo a chair, and hold a 5- to 10-pound dumbbell in each hand while performing standing exercises.
Cardio workout: 5 days a week
Challenge yourself: Point and flex the foot six to 10 times at the top of each rep to further target the front of your thighs.
Challenge yourself: From bent-knee position, keep lifted knee facing down, and perform small pulses with heel toward ceiling for a more intense buttocks and hamstrings workout.
Challenge yourself: Hold a five- to 10-pound dumbbell in front of body with both hands at hip level, then slightly raise the dumbbell in front of body to chest height as you squat to add resistance and an arm challenge.
Challenge yourself: As you rise from the squat position, lift one foot slightly off the ground and hold for five seconds to challenge your balance and strength and further concentrate the move; alternate legs with each squat.
Challenge yourself: Cross top leg over bottom leg, and place foot flat on the floor. Then, raise and lower bottom leg about a foot without allowing it to touch the ground for an inner-thigh workout.
Challenge yourself: Extend raised leg toward ceiling for an added core challenge.