equipment

Dumbbell, Bodyweight

sets

3

reps

10-12 per leg

rest

60-90 sec

1. Stand tall with your feet together in a clear walkway.
2. Hold a dumbbell in each hand at your sides, or use bodyweight only.
3. Pull your shoulders back and lift your chest.
4. Brace your midsection.
5. Look ahead at a fixed point rather than down at your feet.

1. Step forward with one leg into a long stride.
2. Lower your back knee toward the floor by bending both knees.
3. Descend until your front thigh is roughly parallel to the floor.
4. Drive through your front foot to step directly into the next lunge with the other leg.
5. Continue alternating legs for the required number of steps.

Inhale as you step and lower, exhale as you drive up into the next step.

• Take a long enough stride that your front knee stays over your foot.
• Keep your torso upright throughout.
• Lower under control rather than dropping into each step.
• Keep your hips square and level.
• Do these in a clear space with room to walk.

• Taking short steps so the front knee shoots far past the toes.
• Slamming the back knee into the floor.
• Leaning the torso forward over the front leg.
• Letting the front knee cave inward.
• Losing balance and rushing through the reps.

From standing to the front thigh parallel with the floor and the back knee close to the ground. Control the depth rather than dropping to it.