1. THE WARM UP

No matter what workout you have planned, use this pair to get your session started. "when performed together, this duo helps open up your hips from both angles-horizontal for the squat, vertical for the lunge-and eases the knee joint into action, all while priming the muscles for any activity that comes next,"says Boyce. You'll also improve your range of motion with two added tweaks: At the bottom of your squat, gently push your knees outward with your elbows; as you lugne, shift the hip of your back leg forward slightly and reach your opposite arm overhead. Spend two and a half minutes on each exercise, moving slowly through every rep.

1. Body-weight goblet squat with 3 second hold

2. Hold reverse lunge with hold and reach 3-to-5 second hold, alternating sides.

2. THE POWER CIRCUIT

This 15 min workout starts with the most complex neuromuscular moment (the squat) and ends with the exercise that requires the least amount of neural attention to execute (the pull-through). "It's the most effective way to get as much good work done-meaning with the solid form and maximum force-as you can before you fatigue, because your body is the most prepared at the beginning of the every set," says Boyce, who recommends knocking out this baby two or three times a week. Keep your heart rate up (bonus cardio!) by performing the bunch as a fast-paced circuit: Complete the prescribed number of reps for each exercise, moving from one fto the next without rest. Take a quick breather if needed, then repeat for three or four total rounds.

1.Goblet squat 8-10 reps

2. Defecit reverse lunge 10 reps per side

3. Dumbbell step-up 10 reps per side

4. Single-leg pull- through 12-15 reps per side

3. THE STRENGTH SET

When you challenge your lower half with substantial resistance (we're talking 40, 50, 60, pounds and more), you break down muscle fibers, which your body rebuilds on your recovery day. The result? Bigger, more defined muscles for shapely legs and a perky butt. These two moves allow your body to handle those loads safely, since your entire lower-body musculature activates, putting less strain on your upper half, explains Boyce. "You also train both your bilateral [two-leg] and unilateral [one-leg] systems at once, which is the best of both world for moving on a daily basis." Fit this workout into your routine once a week, using a weight that you can manage for only 10 squats at a time. (Note: It's probably heavier than you think-it should be at least 25% of your body weight.) Perform the pair as a superset: Complete all the reps of the first exercise (that would be 20 reps, with 10-sec rest breaks between each mini set), then move immediately to the second. Rest up to two minutes, then repeat five more times.

1. Goblet Squat 2 reps, 3 reps, 5 reps, 10 reps (10-sec rest between each mini set)

2. Defecit reverse lunge 10 reps per side.

4. Extra Credit

Hike up a Hill

Wheather it's manipulated on the treadmill or au naturel on a trail, walking on an incline increases activation of pretty much every muscle in your legs. Obviously, the steeper the incline, the harder your legs have to work-but research indicates a 9 percent grade sparks some serious action (we're talking six times more activation for your hamstrings, and three times for your glutes, than walking on level ground)

Carry Something

All it takes is walking with a heavy object in one hand at your side-like a kettlebell, dumbbell or sandbag-to stress your bottom half and sculpt flatter abs (The muscles there jump in to prevent your torso from behing dragged down by the load), says Newwell. Find the heaviest weight you can carry safely (with a tall back and no pain) for 30 yards (that's about the length of a basketball court), then subtract 20 pounds and perform three or four 30 -yard walks on each side, resting 60 seconds in between. Each week, increase the load by at least five pounds.

Embrace the sprint

If you want to boost your muscles for heavy strength workouts, you need to refine your fast-twitch muscle fibers, which provide explosive power, says Boyce. Swap any steady-state cardio (a run, the stair stepper, etc.) for intervals: Spring all out for 20 seconds, recover for 60, repeat seven more times.