Ankle weights are one of the best and easiest ways to add resistance to your lower body training routine.
Kick Ups – begin with your hands and knees on the floor. Hold right leg straight out behind you lift it up (keeping it straight)
as high as you can go, squeezing your butt as you do lower, but never rest foot on the ground. 4 sets of 15 on each side.
Fire Hydrant – start with your hands and knees on the floor bent right leg in a 90 degree angle, lift knee out and up in a wing motion (like a dog lifting to take a pee). 2 sets of 25 on each side.
Bridge Leg Lift & Right – start in a bridge position with your right leg held out straight, hovering above the ground. Your body should be in a straight inclined position (squeeze your glutes!!) throughout the exercise, lift your right leg straight up so that it’s perpendicular to the floor, then slowly lower back to starting position. 3 sets of 15 reps.
High Knees – like running in place only picking your knees up very high. These are tough with the ankle weights!! 3 sets of 25 on each leg.
Snowboarders – legs wide apart, squat down low with one hand touching the ground. Jump up high, turn 180 degrees in the air and land with the opposite hand touching the ground. If you turned towards your right shoulder the first time, make sure to turn towards your left shoulder on the way back. 2 sets of 15 reps.