Transform Your Body in 30 Minutes a Day
4. Lunge with Reverse Flye
Targets: Thighs, Glutes, Back
a. Stand holding 3- or 5-pound dumbbells with arms at sides, palms facing each other, elbows slightly bent. Lunge forward with left leg, bending left knee 90 degrees; lean 45 degrees forward from hips.
b. Maintaining this position, raise arms to shoulder height, keeping elbows slightly bent. Squeeze shoulder blades together, then lower weights. Do 15 reps. Rest 30 seconds; switch sides and repeat. Do 1 to 3 sets per side.
Keep it easy: Skip the lunge and do the flyes sitting on a bench or step.
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