Looking to shape up and get stronger with the change of season? Building muscle takes hard work, but the good news is that strength training is one of the least complicated workouts around, so it’s a good option for anyone, of any level of experience. That, and you can do it almost anywhere. Resistance training requires nothing apart from your own body weight, an open space and possibly something to use as a weight.

While concentrating on all-over body workouts is the key to a strong, fit body, glutes and thighs are often a focus area for women. Strength and resistance training is the best thing you can do for these areas.

These two exercises will help you gain power and strength across your lower body.

“Gaining strength is an incredible mental motivator. Your mindset feels a huge boost the stronger your body gets.”

Overhead forward lunge
Quadriceps, hamstrings, glutes, shoulders, core

Hold a pair of dumbbells or a weighted plate straight above your shoulders, with your arms straight and elbows locked.

Step forward with your left leg, and lower your body until your front knee is bent 90 degrees.

Return to the starting position and repeat with your right leg.

Box jump
Glutes, core, quadriceps

Find a box that is a comfortable height for you to step onto. Complete five step-ups on each leg then five squat jumps. If you’re happy with your efforts you can now attempt a box jump.

Place your feet hip width apart, keep your shoulders back and down and hinge from your hips (like you’re doing a squat jump). Then, explode your body in the air onto the box, landing with your heels and toes on the box (hip width apart).

Straighten your knees to a standing position and step off the box. Repeat.