Monday

Lower Body

With four compound lifts, your first muscle-strengthening session of the week will target your lower body, including your hamstrings, glutes, and quads. Compound lifts are exercises that use multiple muscle groups. A deadlift, for example, works your lower body and your arm and core muscles.

Do 10 reps for three sets, with a minute of rest between each set, of the following exercises:

• Deadlifts: Place your feet shoulder-width apart, push your butt back, bend your knees slightly, and bend forward, keeping your back straight. Grasp a barbell or pair of dumbbells with your hands. Lift the weights by driving your hips forward while keeping your back flat. Slowly lower the weights back to the floor.
• Hip thrusts: Sit on the ground with your shoulders on a bench or stable chair behind you. Keep your feet planted on the ground, and then push your hips up. Squeeze your glutes until your knees are at a 90-degree angle. Lower your hips back to the ground.
• Lunges: Stand in a split stance, so one foot is a few feet in front of the other. Keep your torso straight, and then bend your knees until your back knee is a few inches from the floor and your front thigh is parallel to the floor. Push through your heels to return to the starting position. Repeat this move on the opposite sides.
• Squats: Lower yourself like you are sitting in a chair. Keep your feet shoulder-width apart and your feet flat on the floor. Push back up to standing.

Aim to perfect your form before adding weights to avoid injury. Add just enough weight so your last couple of reps leave your muscles burning and your heart pumping but not so much that it impacts your form.