The best thing about step-ups is that they can be done anywhere; all you need to do is find some stairs! If you can't find stairs, you can use a picnic bench or bus stop seat - any public seating area will have a chair.
Stand up and facing the bench you lift your right foot on top of the stair, squeezing your bottom you lift your left leg through whilst maintaining balance on the right leg. Do not put your left foot down on the stair but hover it for a moment and return to the ground. Start by doing 3 sets of 10 step up reps on each leg. (add weights to increase resistance).
Stand with feet shoulder width apart. Squat down as low as you can, pocking your buttocks out behind you, keep your weight spread evenly through your heels and be careful to keep your back straight. Hold this position for 1 second then push through your heels back into standing position.
3. Walking Lunges
Start by standing up right with your legs together. Take one long natural step forward and bend your front knee (being careful not to track your knee over your ankle). Lower your back knee towards the floor (both angles should be 90 degrees). Bring your back leg back into a standing position and then continue to lunge on the alternate leg. Remember to squeeze your buttocks whilst doing this to activate your gluteus.
4. Hip Thrusts
Lie on your back with your feet on the floor, hip-width apart and with your heels as close to your buttocks as possible. Drive through your feet, pushing your hips up until your body creates a straight line. Reverse the motion and slowly lower your buttocks to the floor with control.
5. Fire Hydrant
Start on the floor (or mat) on all fours with palms flat on the floor, with your shoulders above your hands and your hips above your knees. Keep your back straight and raise one leg off the floor bringing your thigh to your chest. Then raise your thigh out to the side whilst keeping you hips still, then kick your leg back so it is parallel to the ground. Bring it back to starting position and continue on alternate leg.
6. Half Clam Shell
Start by lying on your side with one arm stretched out to place your head. Bend both knees 45° and keep the bottom leg pinned to the ground. With feet tight together lift your top knee to the ceiling being careful to keep your feet together and keep your hips straight face and stacked on top of each other. Do about 30 and then use the alternate leg.
7. Resistance Band Walks
Resistance bands are relatively inexpensive and can be purchased from most sporting stores. Place the resistance band around both ankles, start by standing with feet hip width apart, lift one foot off the ground and swing your leg out to the side, being careful to keep your leg straight. Then bring your leg back to centre. Start by swinging one leg and bringing back to centre 10 times then move onto the next leg. Once you have got the hang of it start walking. It will be easier if you walk in a half squat position to keep the band tight.
8. Squat Jumps
Just as you do the squats mentioned earlier you can throw a jump in between each squat. Don’t forget to push through your heels and get as high as you can. This plyometric jump is great for toning
9. Cross Body Mountain Climbers
Start in a push up position so your body forms a straight line from head to toe. Keep your abs activated, pick up your right foot and slowing bring your right knee across your body towards your left shoulder. Return to the start and alternative legs.
10. Side Leg Raise
Similar to the clamshell start lying on the ground on your side, placing the arm closest to the ground out to keep your head rested, have your other hand on your hip. Keep your hips stacked and with control raise your top foot to the ceiling being careful to keep your leg straight, bring your foot back to centre in a slow and controlled manner. Start by doing 30 reps on each leg. And continue alternating until it hurts.