Joy Fit Club’s 30-minute workout

Five lower body options
Try to do each for 30 seconds of continuous movement

1. Squats to a chair: Stand about 12-15 inches in front of a chair. Sit back into the chair as if you were going to sit down, but just before you would touch, come back up to the starting position. Reach your arms out in front of you for balance. Repeat. (Once you are comfortable you can do the movement holding a dumbbell in each hand with your arms by your sides.)  Works the quadriceps, hamstrings and gluteals.

2. Plies: Stand with your feet slightly wider than hip-width apart, hands on your hips and yours toes turned out. Keep your torso upright and lower your tailbone straight down toward the floor, until your knees are at a 45-90 degree bend. Come back up to the start and repeat. Once you are comfortable with the movement you can hold one single or two dumbbells. Works the quadriceps, hamstrings, gluteals and inner thighs.

3. Step backs: Standing next to a sturdy chair for balance (you can hold on while you are learning), step back with your right leg about 2 feet behind you and lower your right knee toward the floor. Try to keep your right knee back behind your toes. There is no need to touch the floor. Return to the standing position and repeat with the left leg. Works the quadriceps, hamstrings and gluteals.

4. Side-to-side squats*: Standing with hands on hips, feet a little wider than hip-width apart, toes forward. Step out with your right leg and lower down into a squat. Return to the start and do the same on the left leg. Continue alternating between right and left legs, moving side to side. Works the quadriceps, hamstrings, gluteals, inner and outer thighs.

5. Monster walking with tubing: Stand on the tubing with your feet hip-width apart. Hold on to the handles with one in each hand. Keep the tubing under your feet and hold the handles securely (one in each hand). Take 2 side steps to the right moving sideways, moving against the resistance of the band. Then take 2 steps back to the left, moving sideways. Your knees should be slightly bent and your hips, knees and toes should point straight forward throughout. Continue alternating 2 right side steps and 2 left side steps. Works the quadriceps, hamstrings, gluteals and outer thighs.

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