Fast Fitness: Weighted Lunge
Hey there from Beverly Hills! This week I’m posting from the West Coast of the US as I kick off some exciting meetings for my Vitality Tour next year.
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OK all you busy workaholics – here’s a great fit tip: Build your own repertoire of exercises you love and do them more often! Each week I’ll be posting an exercise for you to master and add to your ‘hard drive’.
The more you focus on building up a stable of exercises you can do anywhere, anytime the better chance you have of fitting workout routines into your day.
Remember if you can spend just 1 percent of your day on exercise/stretching and cardio as a starting point you will be 100 percent better off in 100 days!
The lunge with twist is a great core exercise that builds lower body strength without necessarily adding bulk.
Perform a walking lunge while alternating a medicine ball, kettle bell or dumbbell from right to left. This engages the quads, glutes, and core, while improving balance, perfect for snow sports for my readers hitting the slopes this Christmas and my down under surfers who are maxing out some beach time over the holidays.
This stability exercise isolates your quads and hamstrings with the lunge motion. Adding the twisting (with or without added weight) activates your glutes and engages your abs! PERFECT, right!
The walking park of the lunge challenges your balance and engages muscles that are used while performing any exercise your perform one leg at a time, such as running, cross country skiing, and even cycling.
- Stand with your feet about shoulder-width apart. Hold a weight (optional) in front of you with your elbows bent about 90 degrees.
- You may want to begin this exercise with no weight and build up your strength over time.
- Step forward with your left foot into a lunge position.
- Be sure to keep your knee over your left foot and don’t twist at the knee. From your torso, twist your upper body to the left. Then, reach across your left side with your arms out-stretched. (Think of pointing to the left from your belly button).
Maintain a slow and controlled movement throughout the exercise. Doing this on the sand adds another level of instability.
Return to the front, other side step up and repeat.
Speed is not the essence, control is.
Got q’s? Don’t forget to drop me a line below.
Your Vitality Coach