A Workout to Help You Build Strong and Shapely Legs

Reps: 15

• Stand with your feet wider than shoulder width with your toes pointed slightly out. Hold your dumbbell at chest level with both hands. Keeping your back flat, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor and your elbows touch your knees.
• With your weight focused in your heels, push yourself up to the starting position.
• Do 15 reps.

Reps: 15

• Stand holding a pair of medium-weight dumbbells in each hand, arms at your sides, with your knees slightly bent.
• Keeping your arms straight and knees slightly bent, slowly bend at your hip joint (not your waist) and lower the weights as far as possible without rounding your back, which should remain straight. Looking forward, not at the ground, will help you avoid rounding your back. Keep the weights close to and almost touching your legs.
• Squeeze your glutes to slowly pull yourself up. Be sure not to use your back or round your spine!
• Do 15 reps.

Reps: 10 each side

• Holding the weights at your shoulders with your palms facing out, step backward about three feet with your left foot. Press the weights up to the ceiling.
• Lower the weights to your shoulders as you bend your knees, making 90-degree angles with both legs.
• Straighten both legs as you press the weights back toward the ceiling. This completes one rep. Do 10, then switch legs.

Reps: 20, alternating sides

• Holding a pair of dumbbells, stand with your feet and knees together. Perform a bicep curl by bending your elbows to bring the weights to your shoulders.
• Lower your arms toward the floor as you take a large step to the left with your left foot, lunging toward the floor. Make sure your left knee does not extend past your toes and keep your right leg relatively straight.
• As you push off through your left foot to return to standing, perform a bicep curl.
• Repeat on the other side for a total of 20 reps.