For this routine, you’ll want to repeat the circuit, three times through, twice a week. Make sure you have something to step on.
Use a bench at the gym or a curb or stair. We used a Circuit Step.
Mike Garten + Diya Liu
#1: Step Squat
WORKS: butt, thighs, hamstrings
Start to right of step, left foot flat on top, legs a little more than hip-width apart. Lower into a squat (as shown), keeping foot on step. Straighten legs for one rep. Do 10 reps; switch sides and repeat.
TIP: Although one foot is elevated, think about driving both hips back evenly as if you’re sitting in a chair.
#2: Tap Out
WORKS: butt, hamstrings, thighs, calves
Start standing on step. Extend right leg about a foot off floor, toes lifted. Keeping right knee straight, bend left knee (as shown), tapping floor in front of you with right heel. Straighten left knee for one rep. Do 10 reps; switch sides and repeat.
TIP: Gaze at a point on the wall ahead of you and press weight into left heel to find your balance.
#3: Bridge Boost
Mike Garten
Works butt, thighs, hamstrings
Start lying down with legs bent, feet flat on step. Lift left leg, flexing foot to ceiling. Squeeze glutes and raise hips so body forms a straight line from shoulders to knees (as shown). Lower for one rep. Do 10 reps; switch sides and repeat.
TIP: Struggling with one leg lifted? Try the move with both feet flat on the step, working your way to putting one leg up.
Watch the Moves in Action
This story originally appeared in the October 2016 issue of Good Housekeeping.
