So in a word: lunges.
Walking lunges to be exact. You don't need any equipment in the beginning. Just lunge walking your own body weight is enough. After 3 weeks of consistent lunging, grab some 5 pound dumbbells. You'll be amazed at how some light dumbbells can make all the difference.
|Start with 5 lbs dumbbells|
Muscles need to be challenged if you want them to continue to improve. When it's time to change it up again you can add two more pounds or you can change the way you're lunging. Both a change in weight or the way in which you are doing your exercise can be all the change you need. How, you ask? Well, try a lunge coming into a parallel stance, do a regular squat, then continue lunging with the opposite leg, come to a parallel stance and squat again. Continue like this for 2 to 3 sets. Simple!
|Always go back to the basics when adding a change to your workout. Do the lunge-squat-lunge|
exercise without weights initially, then progress to weights after a few weeks.
As soon as your exercise becomes easy, remember to change it up and you'll continue to make those improvements you want in your exercise program and your body. Plus it's a good way to avoid that boredom factor.
Let me know how you're doing and if you made any changes to your workout program. Would love to hear it!
Change it up, you'll feel better!