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Running
Jogging or running is a popular form of physical activity. About one in five Australians try running (or jogging) at some stage in their life. Running is an appealing exercise because it doesn’t cost a lot to take part and you can run at any time that suits you.
Donkey Kicks
- Start on your hands and knees. Have your hands directly below your shoulders.
- Squeeze your glute, kicking one leg backwards towards the sky with your knee bent, squeezing at the top for 2-3 seconds.
- Slowly return the leg until you’re on both knees. This is one rep.
- Repeat for the other leg.
Touch Ground Star Jump
Add some variety to your workout with these combined movements.
- Start with your feet together, standing up straight, hands by your side.
- Jump your feet outwards, squatting down to touch the ground with one arm.
- Squeeze your glutes and push through your heels to explode upwards into a star jump with your legs and arms splayed outwards.
- Land with soft knees to avoid injury. This is one rep.
- Repeat this touching the ground with your other hand.
Mountain Climbers
- Hold yourself in a high plank position, squeezing your core.
- Raise your knee towards your elbows without changing your hip height or spine position, bringing your leg forward with it.
- Fire your leg back into its original position. This is one rep.
- Repeat rapidly with the other leg.
Jumps with high knees
- Perform with both knees at the same time. Simply jump up with both feet and raise knees as high as possible.
- Perform alternating leg jump rope. The only difference is that you do not raise your knees up as high as you can.
- Perform a traditional two-foot jump rope exercise.
Forward Lunge With Twist
Twisting with your lunges is a great way to hit your obliques, giving your great leg workout an added abs component.
- Placing your hands at the side of your head, lunge down in a standard forward lunge.
- As you lunge, also engage your obliques to turn your torso to one side. Squeezing them for 2-3 seconds at the bottom of your lunge. This is one rep.
- Repeat on the other side.
Squat With Lateral Leg Raise
This is a great dynamic movement to hit multiple muscle groups.
- Hold a dumbbell in each hand, cleaned up to shoulder height. Perform a standard squat, lowering yourself to an inch or two above the ground.
- Squeeze your glutes and hamstrings to send your torso upwards. As you’re almost standing straight again, lift up one leg to the side, squeezing your glutes, core and hip abductors.
- Hold your leg at the top for 1-2 seconds before slowly lowering it down again. This is one rep.
- Repeat for the other leg.
Plank Reach Through
- Get into a push up position, with your hands on the floor below your shoulders, and your feet spaced slightly apart. Keep your spine in a neutral position.
- Reach one arm out in front of you, tensing your core for stability.
- Slowly tense your core and reach your arm under you, raising your hips at the same time as you tense your core.
- Touch your opposite knee with your hand.
- Return your arm to its initial position. This is one rep. Repeat on the other side.
Bulgarian Split Squat
The split squat is a great exercise that you’ll feel all day.
- Place the ball of one foot on a stable, elevated platform behind you. Put your weight mainly on your front leg that is in front of the platform. When you perform the squat your knee should be directly over your foot at your lowest point. This determines for far in front of the platform your foot should be.
- Bend the knee of your front leg and lower yourself down into a single leg squat. Keep your core tight. Lower yourself until your knee is directly above your foot and your other knee is an inch or two above the floor. Hold for 2-3 seconds.
- Squeeze your glutes, raising yourself back up to the starting position. This is one rep.
- Repeat for the other leg.