Targeted Muscle Groups: Legs

How to do alternating lunges step by step:

1. Stand with your feet approximately hip width apart, hands on your hips, and pick a point to stare at in front of you to help maintain balance
2. Step forward with one leg, keeping your back straight, lowering your hips until both knees are bent at a 90-degree angle.
3. Make sure your front knee is directly above your ankle, and not going past your toe and make sure your back knee does not touch the floor
4. Push through your front heel to get back to the starting position
5. Alternate legs and repeat

Variations: Reverse Alternating Lunge, Stationary Lunges, Walking Lunges, Alternating Lunges With Weight

Try This Exercise In A HIIT Workout: Total Bodyweight HIIT Workout, Massacre Monday HIIT Workout, Crushing Leg & Ab HIIT Workout

Targeted Muscle Group: Glutes

How to do single leg butt lift bridge step by step:

1. Lie flat on the floor on your back with your hands by your sides and your knees bent. Make sure your feet are flat on the ground and placed about hip width
2. Take one of your legs and straighten it so the sole of your foot is towards the ceiling
3. Push through your heel, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second.
4. Slowly bring your butt back down to the floor to complete the rep.
5. Repeat
6. Alternate after desired reps

Variations: Butt Lift Bridge

Targeted Muscle Groups: Glutes

How to do butt lift bridge step by step:

1. Lie flat on your back with your hands by your sides and your knees bent so your feet are flat on the ground about hip width apart
2. Pushing through your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second creating a bridge from your knees to your shoulders
3. Slowly bring your butt back down to the floor to complete the rep
4. Repeat

Variations: Single Leg Butt Lift Bridge

Targeted Muscle Groups: Hamstrings, Glutes

How to do good mornings step by step:

1. Stand with your knees slightly bent and your feet shoulder width apart positioning your weight in front of you
2. Bend at the waist, while keeping your head up, and lean forward until your upper body is about parallel to the ground
3. Bring yourself back up to the standing position by squeezing your butt and hamstrings
4. Repeat

Targeted Muscle Group: Legs

How to do kettlebell swings step by step:

1. Stand with your feet a little wider than shoulder width and the kettlebell aligned with the middle of your feet
2. Squat down and grip the kettlebell with your palms facing you then stand up straight, still holding the weight
3. Keep your arms loose and slightly bend your knees shooting your hips back
4. Hike the weight back between your legs with both hands so your forearms are in your groin. Keep your core tight and back straight
5. Shoot your hips straight forward and drive through your heels. At the same time your hips come forward, your torso rises; your arms and the bell move in an arc forward to approximately chin height
6. Forcefully contract your glutes, hamstrings and abs at the peak of the swing but maintain just enough tension to hold the weight. You should be standing tall with your abs tight and pelvis tucked under
7. Reverse the movement by pushing your hips back, and as the arms follow their path back between your legs, continue to keep your lats tight and chest out, shoulders down and in, and wrists straight. Think about hiking the bell back behind you as far as you can instead of up or down
8. Repeat the motion once you’ve reached the exact position you were when first starting the swing