In our second strength circuit of February we look to it as our finale as we head to base camp of the Everesting Challenge next month. Spoiler alert, next month we can look forward to some mobility and stretching to keep us all healthy and feeling good. But first, lets get to this last strength circuit.

1). Plank with Knee Drive- this exercise is a variation and advancement of a plank that we have done before, but with the additional challenge of alternating a knee drive towards the elbow. Why add a knee drive you wonder? Taking the balance to one leg will challenge the core even more, and adding the knee drive helps to strengthen the hip flexors and work hip mobility. A win-win for WIN! Don’t worry, the video will show you how to do this, and also show modifications that can be taken. Shoot for 3 rounds of 6 reps. each side.

2). Dead Bug- an oldie but goodie! This is an effective exercise for strengthening the core, and stabilizing the spine and back muscles. Keeping good posture throughout the day and while exercising takes good core strength, and certainly something we can all benefit from. Take a look at the video for your how-to. 3 rounds of 5 reps. each side.

3). Step-Ups-oldie but goodie- the Step-Up! The act of stepping up, and controlling the action of descending down is a very specific exercise we can all do to increase body strength and endurance for the Everesting Challenge. Perhaps this time around you might be able to increase the reps.you did the last time, and MAYBE even add some weights to your regime?! 3 rounds of 5-10 reps. each leg.

4). Hip Bridge- this is a fantastic variation of a shoulder bridge. Your back is supported by a bench (or the edge of a couch or a chair), and you can be on two legs or a bigger challenge on one leg, and a full hip dip is executed. This exercise target all three gluteal muscles—the maximus, medius, and minimus—in addition to your hamstrings, core, and abductors. It is also a wonderful opportunity to work on hip extension- something we need as when we climb stairs, there is frequent hip flexion. 3 rounds of 5-10 reps.

Click here to watch Coach Janine demonstrate these exercises with modification options.