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Transform Your Trouble Zones

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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.

  • 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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3/2/2012 03:21:59 AM Report Abuse

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