Transform Your Trouble Zones
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Pages in this Story:
- Double-Duty Exercises
- 1. One-Two Punch with Lunge Kick
- 2. Ab Crunch with Inner-Thigh Squeeze
- 3. Curtsy Lunge with Front Raise
- 4. Plie Squat and Calf Raise with Biceps Curl
- 5. Wall Squat with Shoulder Press
- 6. Single-Arm Row and Reverse Kickback with Lunge Hold
- 7. Standing Side Leg/Arm Raise
- 8. Ball Crunch with Chest Press
- Your 10-Minute Cardio Plan
1. One-Two Punch with Lunge Kick
Fitness Focus: Quads, Hamstrings, Glutes, Inner Thighs, Biceps, Shoulders, Triceps
- Stand with a light dumbbell in each hand.
- Lunge forward with right leg, bending right knee 90 degrees and lowering left knee to about 4 to 6 inches above the ground.
- Bring weights to chin level, elbows down and palms in.
- Punch left hand forward, keeping elbow slightly soft and turning palm down; repeat with right hand.
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- After second punch, stand up, raising left knee toward chest, then kick forward with left leg, pointing toes.
- Lower back into a lunge and repeat.
- Do all reps; switch legs and repeat.
Beginners: 10-12 reps
Intermediate/Advanced: 15-18 reps
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Related Links
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