Warm up by marching in place for two to three minutes. Complete one to three sets of each exercise, with eight to 12 repetitions per set unless otherwise indicated. Choose an amount of weight that is challenging but allows you to complete each set with proper form. Try this workout a few times this week, leaving at least one day of rest in between strength workouts.
Squats
Stand with your feet wider than shoulder width apart and toes pointed forward. Slowly lower down, hinging slightly at the hips. Keep your weight back on the heels and your back as upright as possible. Make sure your knees don’t cross the plane of your toes. Straighten legs and come up to the starting position to complete one rep.
Modifications: Use a chair or wall for balance if needed. Do not bend your knees past 90 degrees, as this causes too much stress on the knee joint. Make the range of motion smaller if the exercise is too difficult.
Lateral Lunges
Stand with feet shoulder width apart, hands on hips. Step out to the right and shift your body weight over your right leg, squatting to a 90 degree angle at the right knee. Try to sit down with your butt, keeping your back as upright as possible. Push off and bring your right leg back to center to complete one rep. Finish all reps on this side before moving to the other side.
Modifications: Hold your arms out in front to help with balance. To decrease the intensity, make the step out and/or squat smaller.
Boxer
Stand with feet hip-width apart, knees bent, torso almost parallel to floor. Hug elbows to sides, hands near chest. Extend left arm forward (palm down), right arm back (palm up). Hug arms in, then switch arms and repeat.
Modifications: Use a lighter weight or no weight to decrease the intensity or heavier weights for more of a challenge.
Reverse Plank (hold for 30 seconds, working up to 1-2 minutes)
Sit with palms on the ground below your shoulders. Squeezing butt and thighs, push up into a reverse plank (on elbows or straight arms).
Modifications: Bend knees to a 90 degree angle to decrease the intensity.
Pendulum
Lie on your back, arms in a T, legs straight up, feet together, toes pointed or flexed. Slowly lower legs several inches to the left without touching the floor. Return to start, then repeat to the other side to complete one rep.
Modifications: Bend knees at a 90 degree angle and make the range of motion smaller to decrease the intensity. To make it more difficult, put an object in between the knees (such as a weighted ball), squeezing the knees together during the movement.