Bulgarian lunges
Position yourself into a staggered stance with the rear foot elevated and front foot forward. This will be the starting position.
Begin by descending, flexing your knee and hip to lower your body down. Stay up right throughout the movement. Keep the front knee in line with the foot. At the bottom drive through the heel to extend the knee and hip back to the starting position
Walking lunges
Start by standing with your feet shoulder width apart and your hands by your side. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Repeat with other leg.
Box step ups
Start by stepping onto the box/bench, straighten your knee by driving through your heel to stand on the box/bench, while lifting your other leg so the hip and knee are both at 90-degree angle.
Kettlebell squat (May also be done with a dumbbell)
Grab the handle of the kettlebell with both hands and hold it in front of your chest. Stand with the feet about shoulder-width apart and toes pointed outward. Descend down into a squat position until the crease of your hip drops below the knee. Stay up right throughout the movement. Keep knees in line with the feet. At the bottom drive through the heels to extend the knee and hip back to the starting position
Grab the handle of the kettlebell / a weighted ball or a dumbbell with both hands and hold it in front of your chest. Stand with the feet about shoulder-width apart and toes pointed outward. Descend down into a squat position until the crease of your hip drops below the knee. Stay up right throughout the movement. Keep knees in line with the feet. At the bottom drive through the heels to extend the knee and hip. As you stand up, push the weight overhead.
Squat hops
Start by doing a regular squat, making sure your knees don’t pass your toes, engage your core and jump up explosively. When landing, lower your body back into the squat position. This equals one rep.
Smith machine squats
Step under the bar and place the back of your shoulders (slightly below the neck) across it.
Hold on to the bar using both hands at each side with your palms facing forward, unlock it and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
Position your legs using a shoulder width medium stance with your toes slightly pointed out. Keep your head up at all times and maintain a straight back. This will be your starting position. Begin to slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees Inhale as you perform this portion of the movement. T
Begin to raise the bar as you exhale by pushing the floor with the heel of your foot as you straighten the legs again and go back to the starting position.
Repeat for the recommended amount of repetitions.
Tip. Try to keep your knees from passing your toes and from caving in.
The Hella Fitness Club 