8 Strength Moves You Aren’t Doing

Girls do Cardio. Boys lift Weights. Sound Familiar? Unfortunately this common trend couldn’t be further from the truth. While cardiovascular exercise, i.e.,: “Cardio”, absolutely helps to shred some unwanted pounds, strength training is what’s going to firm up those problem areas.

Here are 8 strength moves to incorporate into your next workout.

1. Leg Push Downs (gym setting)

Needed: Pull-Up Assist Machine.

Sets: Aim for 3 sets of 12 reps on each leg (3 sets of 8 if you’re lifting heavy)

Weight Amount: Whatever provides you with enough resistance that makes the last 2 reps of each set hard to complete.

A little unconventional, this exercise really works all aspects of the lower body. Stand facing the machine, holding onto bars overhead for support, lift one leg up and place bottom of foot on pad (where your knees would go if you were actually using this for pull-ups)-knee should be at a 90 degree angle. Keeping your weight in your heel to work the back side of your leg, push on the pad in a downward motion until leg is straight below you. After a moment’s pause, return leg to bent knee position making sure to not release the tension in your leg. After all reps are completed on one leg, switch sides and complete desired number of repetitions on the other leg.

2. Split Leg Lunge Deadlifts + Pulse (gym or home setting)

Needed: Any kind of weight (1-2 dumbbells, pre-weighted barbell, medicine ball) to lift

Sets: Aim for 3 sets of 12 reps on each leg (3 sets of 8 if you’re lifting heavy)

Weight Amount: Whatever provides you with enough resistance that makes the last 2 reps
of each set hard to complete.

A variation of a classic leg move, this deadlift version really zones in on that hard to tone space between the bottom of your glute and top of your hamstring. Place desired weight type on ground and stand with one leg in front of the other over your weight. Bending both knees into a static lunge, pick weight off of the ground. Keeping a slight bend in both knees throughout the movement, straighten your legs. Weight should be in a position between your legs so that it doesn’t not touch them, as doing so reduces resistance. Lower down and up for desired number of reps. Immediately after last rep hold movement in the bottom part of the lunge and pulse for the same number of reps you’ve completed. (ie: you lifted 12 times, hold pulse at the bottom of your squat for 12 pulses)Release weight on ground, switch legs, and complete the above motion on the other side.

3. Plie Squat with Front Raise (gym or home setting)

Needed: 1 dumbbell, kettle bell, or medicine ball to raise

Sets: Aim for 3 sets of 12-15 reps

Weight Amount: Whatever provides you with enough resistance to get your heart pumping! This exercise pulls its main movement from barre, ballet, and Pilates practices.

Standing with your feet apart, wider than hip distance, turn your toes out to a 45 degree angle. Grasp your weight with both hands, arms straight in front of you. Bend both knees into a pile squat, making sure to keep your pelvis tiled forward to achieve that true yogi form. As you are sinking into the squat and keeping your shoulder blades down your back, lift the weight into a front raise with straight arms. At the bottom of the squat, knees should be bent at 45 degree angles with straight arms holding the weight, parallel to the floor with abs tight. Firm your lower body and press back into a wide straight leg pile, lowering straight arms to your starting position. Continue for 12-15 reps.

*Extra challenge: At the bottom of your squat, arms and weight are raised parallel, lift your heels coming up onto your toes. To further increase intensity, press back to start in this position, heels raised, to fire up those calves.

4. Kettle Bell Swing with Side Squat (gym or home setting)

Needed: 1 kettle bell, or dumbbell, to swing

Sets: Aim for 3 sets of 12-15

Weight Amount: Whatever provides you with enough resistance to get your heart pumping!

Standing with feet slightly wider than hip distance apart, toes slightly turned out, hold weight with both hands, arms straight down in front of you. Perform a kettle bell swing as your squat slightly down. (i.e. as you bend your knees down into a squat, let kettle bell swing between your legs and slightly behind you. As you start to stand up out of the squat by straightening your legs, brace your core and lift/swing the kettle bell (with straight arms) either to shoulder height, or overhead). Continue for 12-15 reps.

*To complete move with side squat and increase difficulty: as you start kettle bell swing and come out of your squat, move right foot in to touch feet together in a standing position as kettle bell is swung overhead. When you lower back into a squat allowing the weight to swing behind you between legs, step back out into a squat. Alternate legs, doing 6-8 on each side.

5. Walking Lunge with Overhead Static Press (gym or home setting)

Needed: 1 weight, or plate, to hold overhead during move

Sets: Aim for 3 sets of 10 (if doing for strength), or continuously for 30-60s for cardio

Weight Amount: Whatever provides you with enough resistance to get your heart pumping! (if incorporating tricep dip, be sure the weight is light enough for you to bend elbows safely with a press back up to overhead position)

Standing with feet together, hold weight directly overhead with straight arms. Step right leg forward into a lunge, keeping knees at 45 degree angles. Push off left leg to bring it to a standing position next to your right leg. Repeat with left leg stepping forward, to complete 1 rep. Weight stays overhead during entirety of exercise. Continue alternating and perform walking lunges, keeping core engaged to help protect your back, until 5 reps have been done on each leg, completing1 set.

*To add in triceps work: as you lunge forward with each leg, arms overhead, bend elbows allowing weight to drop behind your head. Complete a triceps press to return to straight arms overhead each time you press of back leg in the lunge to return to standing.

6. Narrow Squat with Bicep Curl (gym or home setting)

Needed: 2 dumbbells

Sets: Aim for 3 sets of 10-15

Weight Amount: Whatever provides you with enough resistance that makes the last 2 reps of each set hard to complete.

Stand with a weight in each hand, palms facing forward, feet close together. Lower down into a narrow squat: pressing legs together, pushing your glutes back behind you as if sitting on a chair, arms straight and next to your legs. Keeping the weight in your heels, squeeze buttocks and press up to starting position as you perform a bicep curl. Continue for 10-15 reps.

*Bicep curl can be varied to work all angles of your upper arms. (Ie: curl with arms close to your sides/curl with arms out wide next to you/curl with arms in a hammer curl position)

7. Walking Pushups with Leg Lift (gym or home setting)

Needed: Just your bodyweight!

Sets: Aim for 3 sets of 4-12 (8-24 pushups) depending on your upper body strength.

Weight Amount: Bodyweight

Depending on your level, this exercise can be done from your knees, or up on toes in a full push up position. Perform a pushup. After pressing back up to starting position, walk one arm at a time out to one side, perform another pushup. Walk arms back to center, pushup, and then repeat on opposite side to make one rep.

*For an added challenge: as you lower down into your pushup, lift one straight leg behind you, tightening glutes. Return to floor at the top of your pushup. Repeat with other leg.

8. V-Crunch with Lift (gym or home setting)

Needed: Bodyweight (1 light dumbbell is optional

Sets: Aim for 3 sets of 8-15

Weight Amount: 1-8 lbs for girls/up to 15lbs for guys

Lying flat on your back, lift your legs up straight over your hips, toes pointed legs pressing together. Lift arms straight overhead as well, mimicking legs, into a straight and pressed together pose. Firming your lower abs, open your legs wide, creating a V. Simultaneously reaching straight arms in between open legs, crunching up and out. Lift straight legs back together to starting point, relaxing upper body down onto the ground. Complete for 8-15 reps

*For added resistance on your abs: hold a single dumbbell in your hands as you complete above movement with straight arms.