North Miami Beach is home to one of the hottest gyms in Miami, The Fit Shop NMB, led by founder Adriane Abraham. Her mission is to help people find their champion within by helping change the health of one member at a time.The "Tune Up," is one of The Fit Shop NMB's signature classes. This total body, high-intensity, functional training class, improves strength, speed, flexibility and balance through the use of equipment like kettle bells, dumbbells, boxes, battle ropes, rowers, slam balls, medicine balls, TRX and much more.Adriane loves teaching the bootcamp themed class so much, she gave us six "Tune Up" inspired leg exercises you can do on your own. Give these a try and make sure to drop-in The Fit Shop for the real thing.Up Down Kneeling SquatsTake a dumbbell or a plate and hold to your chest. Start in a low squat position, kneel down on your right knee remaining on your toes and then repeat on left side. Step forward into a low squat position (feet shoulder apart) with right foot then left. Repeat.Rear Elevated Split SquatStart by placing a mat in front of standard weight bench. Take about 3 full steps out from the bench to measure the distance of where your front foot should be (this varies by individual/knee and ankle should aligned on descend). Reach the other leg back behind you and rest the top of your foot on the bench. Slowly allow your back knee to come down until it lightly touches the mat. Make sure you focus on keeping torso upright. This movement can be bodyweight or weighted depending on level.Jump SquatStand with feet shoulder width apart. Start the movement by doing a regular squat, as soon as you hit the bottom position, engage your core, explode and jump up. When you land, lower back down and Repeat.
Landmine Sumo Squat Start your stance outside your shoulders, turning your feet slightly out. Your grip will be on the inside of your feet. From the floor you will initiate the pull by activating your hamstrings and driving your hips up. Your arms do not initiate the movement, rather your hips do.Landmine Reverse LungeHold the bar at chest level, start with your feet hip width apart, step your right leg back and then lower your hips so that your left thigh becomes parallel to the floor. (Left knee should be positioned directly over your ankle). To return to standing by Pressing your left heel into the ground and bringing your right leg back to starting position. Repeat on opposite side.DumbBell ThrusterStart your feet hip width apart, hold the Dumbbells at shoulder level with your elbows pointing forward. Descend into a squat position, once you hit parallel position drive your hips up to standing position, pressing the dumbbells overhead with your elbows locked out. Return dumbbells to shoulders and repeat.
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