Bone-Boosting Workout Challenge

Strengthen your bones with this quick, 5-minute at-home routine!

No gym? No problem! These weight-bearing and strength-training exercises can be done with just your body weight or light dumbbells.

1. Squats (1 Minute)

Instructions:
1. Stand with feet shoulder-width apart.
2. Lower your hips back and down, as if sitting in a chair.
3. Keep your chest lifted and knees aligned over your toes.
4. Return to standing.
Tip: Hold light weights in your hands for added resistance!
Reps: Aim for 10-15.

2. Lunges (1 Minute)

Instructions:
1. Step forward with one leg, lowering your hips until both knees are at 90-degree angles.
2. Push back to standing and repeat with the other leg.
3. Keep your upper body upright and core engaged.
Tip: Use light dumbbells or water bottles for an extra challenge!
Reps: Alternate legs for 10-12 lunges per side.

3. Side Leg Lifts (1 Minute)

Instructions:
1. Stand next to a wall or chair for balance.
2. Lift one leg out to the side, keeping it straight.
3. Lower it back down without touching the floor and repeat.
Tip: Add ankle weights for more resistance.
Reps: 12-15 per side.

4. Wall Push-Ups (1 Minute)

Instructions:
1. Stand arms’ length from a wall, place your palms flat on it.
2. Lean forward, bending your elbows until your chest almost touches the wall.
3. Push back to the starting position.
Tip: Keep your core tight to protect your lower back.
Reps: Aim for 10-15.

5. Calf Raises (1 Minute)

Instructions:
1. Stand with your feet hip-width apart.
2. Lift your heels off the ground, balancing on the balls of your feet.
3. Slowly lower back down.
Tip: Hold onto a chair for balance if needed.

Reps: 15-20.

Bonus Stretch (Optional):

Finish with a quick stretch to cool down:

Stand tall and reach both arms overhead.
Stretch side-to-side to loosen up your core and spine.