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Small Steps Week 22

This week we are looking at even more ways to squat and lunge (yes there are more! LOL!)

Lunge Lift

Start position: 

Stand and hold a pair of dumbbells down by your sides. Take a big step back with your left foot and lower yourself down into a backward lunge. Don’t let your left knee touch the floor.

Movement: 

Lift the dumbbells up until they’re about level with the tops of your shoulders.

Lower the weights as you straighten your right leg and bring your left knee forward (keep it bent) until it reaches hip height. Then, lift the dumbbells up to shoulder height. Lower the weights and step back with your left leg again to return to the start position. Perform several repetitions on each side.

Step and Plank

Start position: 

Stand and hold a pair of dumbbells down by your sides, and take a big step back with your right leg, so your left leg is at 90 degrees. Lean forward and place your hands, still holding the dumbbells, on either side of your left foot.

Movement: 

Step your left leg back so you’re in plank position, and hold for a count of three seconds. Step your left leg forwards again and squeeze your glutes as you rise back up to standing. Perform several repetitions on both sides.

Crescent Lunge and Row

Start position: 

Hold a dumbbell in your right hand and stand with your feet together and your arms by your sides. Lunge forward with your left leg until that knee is bent at 90 degrees. Lean your upper body forward until your chest is as close to your left knee as you can get it. As you move, lift your left arm straight out in front at shoulder level, keeping your palm down, and let your right hand – still holding the dumbbell – hang straight down.

Movement: 

Pull your right arm up until that elbow goes just past your right shoulder. Perform several repetitions.

Squat, Lunge, Curl

Start position: 

Take a dumbbell in each hand and lower down into a squat until your thighs are almost parallel to the ground.

Movement: 

Rise up and take a big step forward with your left leg, lowering your right knee almost to the floor. Push back up onto your left leg and curl your right heel up towards your glutes. Return to the start position and repeat the exercise, this time starting with your right foot. Continue to alternate sides as you repeat the exercise.

Stability Lunge

Start position: 

Stand with your arms by your sides and your feet shoulder-width apart. Lift your right knee until your thigh is parallel to the floor, and extend your arms straight up above your head, placing your palms together.

Movement: 

Hold your position for a count of five, then step forward into a lunge with your right leg. Bring your left leg forward until you’re back in the start position. Repeat on the opposite side. Continue to alternate sides as you repeat the exercise.

Lateral Shuffle

Start position: 

Stand with your feet hip-width apart and your arms bent at 90 degrees. Bend your knees slightly so you’re in a squatting position.

Movement: 

Take a wide step out to your left, keeping your knees bent, and then bring your right foot in to return to the start position. Then change direction and step your right foot out wide. Continue to alternate sides as you repeat the exercise.

Curl and Press

Start position: 

Stand with your feet hip-width apart and hold a pair of dumbbells down by your sides.

Movement: 

At the same time, step forward with your left leg and curl the dumbbells up to shoulder level. As you lower down into a lunge, bringing your left thigh parallel to the floor, press the dumbbells straight up overhead, rotating your arms so your palms face forward. Hold for a count of two and then return to the start. Perform several repetitions on one side, then switch legs.

Lunge with Rotation

Start position: 

Stand with your feet hip-width apart, hold a dumbbell in both hands, and lift your arms straight out in front of you.

Movement: 

Step forward with your left foot and twist your torso around to the left, lowering yourself down until your legs are both at 90 degree angles. As you move, brace your core and keep the dumbbell lifted straight out in front of you. push back off your left foot to stand back up and return to the start. Repeat the movement on your right side. Continue to alternate sides as you repeat the exercise.

Reverse Lunges With Single-Arm Press

Start position: 

Stand holding a dumbbell at your left shoulder.

Movement: 

At the same time, take a step back with your left foot and lower yourself down until your knees are at 90 degrees and your left knee almost touches the floor, and press the dumbbell straight overhead with your left arm. Keep your torso straight. Lower your left arm as you push back up. Perform several repetitions on each side.