Hitch Fit Living Magazine Volume 1 July/August 2015 | Page 12

4. ELEVATED SPLIT SQUAT How To: Begin by placing the top of your right foot on a bench or other elevated surface, with your left leg straight. Bend your left knee, engage your right glute, and lower your pelvis toward the ground. You want your left foot out far enough so that when you lower your hips, your knee stays directly over your ankle. Straighten your left leg and rise back up to the starting position. Complete three sets of 10-15 reps on each leg. Challenge: Hold dumbbells down to your side or a barbell across your shoulders. 5. FIRE HYDRANT WITH LEG EXTENSION KICKS How To: Begin on all fours with your knees hipwidth apart and your wrists stacked over your shoulders. Lift your left knee toward the ceiling, then extend the left foot straight out to the side. Pause before you bend your knee again, and bring your leg back to starting position. Repeat for 45 to 60 seconds on the left side before you switch to the right. Challenge: Add a resistance band around your legs above your knees BONUS MOVE! CRAB WALK How to: Get in a squat position with fee shoulder width apart and toes pointing straight ahead. Keeping in that low squat position start walking to the side. Continue for 30 secs and change directions without ever standing up. Feel the burn! Challenge: Add a resistance band around your ankles Lesley Denny is a Hitch Fit TRANSFORMATION TRAINER at the downtown location. Contact her for personal training at [email protected]. Check out her trainer profile here: http://hitchfitgym.com/trainers/kansas-city-fat-loss-expert-lesley-denny/