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Bikini Body Workout 2007: Complete Cardio and Sculpting Routine

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Lunge Progression

3. Lunge Progression
Targets glutes, hamstrings, quads (shoulders, biceps, Levels 2 and 3)

Level 1: Stationary Lunge

  • Stand holding dumbbells with arms at sides.
  • Lunge forward with right foot, bending both knees 90 degrees; keep right knee aligned over ankle and left heel lifted.
  • Straighten legs, keeping feet in place. Repeat lunges for 30 seconds.
  • Switch sides and repeat.

Level 2: Alternating Lunge (not shown)

  • Repeat Level 1, but begin with elbows bent at shoulder height and weights facing forward; alternate legs with each rep. Continue for 60 seconds.

Level 3: Lunge with Biceps Curl (not shown)

  • Begin as in Level 1 with weights at your sides.
  • Lunge forward with right leg, bending both knees 90 degrees.
  • Push up through the heel of your right foot as you raise your left knee toward your chest.
  • From here, curl weights toward bustline, keeping left knee lifted.
  • Lower dumbbells to your side and lower left leg; repeat lunge-and-curl combo for 30 seconds.
  • Switch legs and repeat for another 30 seconds.

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Chinchilla wrote:

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1/10/2012 06:32:29 PM Report Abuse
irockursocks47 wrote:

for this workout are you supposed to do it together?

4/14/2011 06:46:17 PM Report Abuse

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