LEAN

LEGS

OOMPH SQUATWorks legsStand with feet hip-width apart, a resistance band around lower thighs. Clasp hands in front of chest. Keep back straight as you squat, opening legs against band (as shown). Return to start for 1 rep. Do 15 reps.

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Moves that challenge your lower body will improve your balance and strength, giving you more power with each step. This resistance band routine will take your speed and endurance to the next level while sculpting long, lean legs. YOUR TRAINER Debora Warner, founder of Mile High Run Club in New York City YOU’LL NEED a resistance band. DO this three-move circuit three times, twice a week.

BAND CAMPTHE QUICKIE

3BRIDGE WITH BANDWorks lower back, glutes, outer thighsLie faceup, knees bent, feet hip-width apart, a resistance band around lower thighs. Bend elbows 90 degrees. Lift hips to form a straight line from knees to shoulders (as shown). Lower to the floor for 1 rep. Do 40 reps, then lift hips and pulse knees out 30 times.

2REVERSE LUNGE LIFTWorks glutes, quads Stand with feet together, hands on hips. Step right foot back into a lunge, keeping shoulders over hips (as shown). Push off right foot to stand on left leg with right knee bent 90 degrees at hip level. Return to start for 1 rep; repeat on opposite side. Do 15 reps per side.

Gliding disks ($15; Power-Systems.com) upgrade standard leg moves by forcing you to engage multiple muscles to keep your balance. Bonus: They’re lightweight, portable and fun!YOUR TRAINER Natalie Uhling, creator of NuFit in New York City YOU’LL NEED two gliding disks (or paper plates, or small hand towels). DO the circuit two or three times, three times a week.

SLIDE AND SCULPT

1TWIST AND SLIDEWorks arms, obliques, lower abs, quads Start in a high plank, right toes on glider. Lift right hand to ceiling and twist body to right, opening into a side plank with both feet on floor (as shown). Return to start. Slide right foot out to side and back in for 1 rep. Do 15 reps. Switch sides; repeat.

SKATER LUNGE AND ARABESQUEWorks abs, glutes, legs Start in a half squat, right toes on glider, hands clasped in front of chest. Slide right foot out to side, lowering hips and straightening right leg. Return to start. Next, lift right foot, raising knee to chest. Hinge forward at waist, straightening right leg behind you (as shown). Return to start for 1 rep. Do 15 reps. Switch sides; repeat.

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KNEE CROSS AND CURTSYWorks abs, quadsStart in a half squat, right toes on glider, hands clasped in front of chest. Lift right foot, pulling knee across body toward left elbow. Rotate knee up and out to right, opening right hip, then return to start. Slide right leg back, crossing behind left leg, lowering into a curtsy lunge (as shown). Return to start. Do 15 reps. Switch sides; repeat.

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BRIDGE SLIDEWorks glutes, abs, legsLie faceup with arms flat at sides, knees bent, heels on gliders. Lift hips to form a straight line from shoulders to knees. Engage abs and slide right foot forward, straightening leg (as shown). Return to start. Repeat with left leg for 1 rep. Do 15 reps.

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SLIDING LEG CIRCLEWorks glutes, quads Start in a half squat, feet hip-width apart, right toes on glider, arms out to sides. Slide right foot forward, pointing toes to left. Slide foot in an arc to right (as shown), then behind to left. Reverse to return to start for 1 rep. Do 15 reps. Switch sides; repeat.

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