LungeSPress2TONE AT HOME: LEAN LEGS WITH THE LUNGE AND PRESS 

You’re never too old to bring resistance training into your healthy living plan; its crucial for vitality and boosts your metabolism. Cardio alone will not bring you to your personal best. Think about incorporating the right size weights or just your own body weight into your workouts at home or while traveling.

Here’s one of my favourite options for basic lunge with a weighted press for added resistance, toned legs & strong core.

Tip 1: Engage your core and your gluteus before you start the move

Tip 2: Use a weight that you can comfortably transition from start to above your head  – over straining and heavier weights can cause injury and defeat the purpose as your technique will be compromised. Quality not quantity!

1. Start with the weight or kettle bell to the right side, feel shoulder width apart – abs on. Take a long step forward into a lunge position with your thigh 90 degrees parallel with the floor.

2. Take care your knee is not over your toe.

3. Next press the kettle bell/weight up above your shoulder in a controlled movement – breathing out as you do this then return the weight to the hips and step back with feet shoulder width apart.

Repeat the same on the other side. Master this first before you go for speed and twists or advanced techniques.

Start

Start

Step Into Lunge

Step Into Lunge

Equipment: Kettle Bells/Hand Weight can be used as well, yoga mat.

Warm Up and Interval Options. (Interval sessions between the weight exercises so that you can combine cardio as some high intensity training). Warm up for at least 6 – 8 minutes…

a)  Skipping

b)  Walking

c)  20 push ups, 20 squats, 20 jumping jacks, 20 mountain climbers (simple but VERY effective 🙂

d)  Stationary cycle

For other fitness you can do any where and any time CLICK HERE

Happy Training!

Nikki x

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