This workout is designed for people who want to do some cardio and don’t like exercising with weights, or simply want to take a day off from lifting. The exercise video is very simple and straightforward, However, it’s important to follow a few simple guidelines listed below.
Lunges are great for your butt, thighs and legs. Doing lunges strengthens gluteal muscles, quadriceps muscles, hamstrings: the semitendinosus, the semimembranosus, and the biceps femoris. A long lunge emphasizes the glutes whereas a short lunge emphasizes the quadriceps. Here is how to do them:
LUNGES – Step forward with one leg and lower your upper body down, bending your knee; go down until your bottom knee almost touches the ground. You should have about two to two and a half feet between your feet. Do not allow your knee to go forward beyond your toes as you come down, keeping your front shin perpendicular to the ground. Push up thru the heel and step back to starting position. It is very important to keep your upper body vertical.
SIDE LUNGES – Standing straight up step out to the right side and lunge bending the knee. Keep the knee behind the toe and chest up. For better balance, keep your hands in front of you. or on your hips. As you stand up press through the heel of you foot as you push up from the lunge to engage your glutes.
1. Jump rope – 30 sec.
2. Lunges: right leg- 45 sec (or 10 reps.)
3. Jump rope – 30 sec.
4. Lunges: left leg – 45 sec (or 10 reps.)
5. Jump rope – 30 sec.
6. Side lunges – right side – 45 sec (or 15 reps)
7. Jump rope – 30 sec
8. Side Lunges – left side 9 45 sec. (or 15 reps)
9. Jump rope – 30 sec.
10. Jump Lunge switches – 30 sec.
** Have some water and repeat the set **
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