Wednesday, January 11, 2012


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Lunge 101

I normally run after my workouts but this time I ran 3 miles and ended with this great leg routine. It's always good to change up your routines even though cardio at the end will help you burn fat. A change up of your cardio before or after a workout helps your body to keep guessing and burn even more. Get the MUSIC PUMPING and GO GET SWEATY!

Lunge 101
Lunge 101

  • Lower straight down. "Focus on the up-and-down movement rather than the forward motion to really target the glutes," Barretta says. "Put a hand on your butt and sit down into it as a cue."

  • If knee isn't behind toes, step farther.

  • Land on heel. (Be able to wiggle toes.)

  • Fly Away

  • Stand on a low step with feet together, hands at sides, a dumbbell in each hand. (No step? Perform move on ground.)

  • Hinge forward at hips and simultaneously lift right leg straight back, squeezing glutes, as you raise extended arms in front of you until body from hands to right heel is parallel to ground. Make it easier: Keep knuckles on hips and elbows bent out to sides throughout or go without dumbbells.

  • Hold 1 to 2 counts, then lower arms and right leg without touching right foot down on step.

  • In-and-Out Lunge

  • Stand with feet hip-width apart, hands on hips.

  • Lunge left leg forward diagonally toward left and lower hips until left thigh is parallel to ground.

  • Press through left heel to stand and repeat with right leg, lunging diagonally toward right.

  • Do 10 diagonal lunges, alternating legs, then turn around to do crossover lunges back to start.

  • Ski Boot Sit
    Ski Boot Sit
    • Stand with feet hip-width apart, a dumbbell under each heel (heels rest on handles of weights), and squeeze a folded towel between knees.
    • Extend arms in front of you at shoulder level, palms down, and, squeezing towel throughout move, bend knees 90 degrees to lower, as if sitting down in a chair (keep lower legs still).
    • Lift halfway so knees are still slightly bent, then lower.
    • Do 8 to 10 reps.
    Trainer's Tip: Make sure the folded towel is about 4 inches thick to keep knees aligned with hips.

    Duck Squat

  • Stand with feet wider than shoulder-width apart, toes turned out 45 degrees, holding a single dumbbell with both hands in front of hips (or fold arms in front of chest without dumbbell). Make it harder: Use a 10- to 15-pound dumbbell.

  • Lower into pliĆ© squat until knees are bent as far as 90 degrees, knees behind toes.

  • Tennis Shuffle
    Tennis Shuffle
    Targets: Butt, quads, and hamstrings

    • Stand on a low step with feet together, arms extended in front of chest, palms facing each other. (If you don't have a step, perform move on ground.)
    • Hop left leg out to left, placing body weight on left heel and bending left knee 90 degrees to sit into a one-legged squat.
    • Quickly press through left heel to hop left leg back to start position; repeat hop with right leg to right side and sit into squat.
    • Return to start to complete 1 rep.
    • Do 8 to 10 reps.
    Side Shaper
    Side Shaper

  • Lie on ground on right side, propped up on right forearm with shoulder directly over elbow, left hand on hip. (Or place left hand on ground in front of you for balance.)

  • Lift hips off ground until body forms a straight line from head to feet.

  • Pause, then raise left leg about 6 inches higher. Make it easier: Keep legs together.

  • Lower left leg, then lower hips to ground.

  • Do 5 reps; switch sides and repeat.

  • Crunch and Lift

    Targets: Abs

    • Lie faceup on ground, legs together and extended and hands lightly touching ears, elbows bent out to sides.
    • Crunch up, bringing head and shoulder blades off ground, as you lift legs straight up.
    Upside-Down Crunch
    Upside-Down Crunch
    • Start on ground in plank position, balancing on forearms and toes, hands clasped, so body forms a straight line from head to heels.
    • Tip tailbone up, arching back slightly, then tuck pelvis under, reversing arch to flatten back and pull abs tight; hold contraction for 5 counts.
    • Do 8 to 10 reps.

    Trainer's Tip: This is a subtle movement: Hips lift very slightly, as shown, not into a high inverted V as in downward dog.


    1. Hi! I've been following these workouts for the past... week and a day and this one is for tomorrow (wednesday)! I was wondering if you just did one set of all of these, or three sets, like usual? Thanks!

    2. Some exercises don't have how many reps to do?? Thank you

      1. I will fix that. Lunges 12 each leg and duck squats 12.

    3. Love your website! This has totally kick started my summer :) I am doing this 3 week work out, taking a bit of a break then starting the 8 week bikini body challenge. I can't wait. Thank you so much for putting this website up!

    4. That's alright keep going warrior

    5. Just wondering cause the fly away and the crunch and lift still do not have the number of reps. Thanks