11.Split Squat With Biceps Curl
Rest your right foot on a step, stair or chair well behind you, with your weight on your bent left leg. Keep your head up, eyes forward, and weights at your side. Very important: Keep the front knee directly over the ankle. Now, slowly lower your hips by bending the front knee. Push back up and pull the weights up towards shoulders, but don’t twist the arms as you lift. Do all reps and switch legs.
12.One-legged Hamstring Blaster
Strong hamstrings help power your legs. To challenge these muscles, lie with knees bent at a 90-degree angle and both heels on a chair or stair. Cross one ankle over the opposite thigh just above the knee. Now raise your hips as high as you can and keep your back straight – do not arch. Pause at the top and slowly lower hips back to the ground and repeat. Switch legs.
