Watch our HIT Machine Exercises: Bent Knee Crunch, Bent Over Row, Clean & Press, Lunge, Shoulder Press, Shoulder Press Knee Drive, Skiers, Squat, Squat & Press, Superman
Watch our Auxiliary Exercises: Body Weight Squat, Skipping, High Knee to Elbow, Medicine Ball Above Head, High Knee Dumbbell Press, Jumping Jacks, Touch Downs, V Twist Sit, Step Ups, Skipping, Body Weight Squat, High Knee To Elbow, Get Ups, Up Down Planks
Stand upright with dumbbells at your side with your palms facing your body. The dumbbells (or alternative weights) should be the same weight.
Lunge forward with your right leg, bending your left knee so it almost touches the floor.
Use the heel of your right foot to push your upper body back to the starting position.
Repeat on the opposite side.
This is essentially the same as the standard lunge, but with the extra weight of the the dumbbells. This pushes your body harder, which results in muscle growth, size, and strength – generally across your lower body such as glutes, hips, hamstrings and quads.
This exercise will also build strength in your calf muscles, abs and your lower back will be strengthened as it helps to keep you balanced throughout the movement – and of course you will also burn calories!