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Reverse lunges are already challenging, but if you step back even further, deepening your stance, you'll really feel it in your lower body. Holding a dumbbell in your right hand, side-lunge to the left, bringing your right hand to your left foot. Push off gently with your left foot, and come into a curtsy position with your left leg crossing behind your right as you press your weight overhead. Adding arm work to this glute- and inner thigh-toner makes this a time-saving full-body move.
Take a large step diagonally forward with your right foot, planting your foot at the 11 o'clock position. Extend your legs, lift your right knee and bring it in toward your chest, and lower your arms. Holding a lunge tones the leg, while the scarecrow motion works small muscles that support the shoulder joint, which are known collectively as the rotator cuff. Hold the lunge while as you rotate your upper arms forward to bring your fists to the floor; then rotate the upper arm backward to bring the fists up. Press the right heel into the ground as you push off with your left foot, kicking your left leg to touch your left toes to your right hand.

This exercise works the legs and glutes, but as you slide your leg back to center, your inner thigh does all the work.
Put weight into your left leg, and as you slowly bend your left knee and squat down, slide your right foot out to the side.
The side lunge works the muscle on the side of the pelvis as well as the inner thighs, while the curtsy move tones your tush. Holding a two- to five-kilo weight in your left hand, stand with your feet and knees together, hands on your hips.
Make sure your right knee does not extend past your toes and keep your left leg relatively straight. Push off with both feet, jumping them together, then hopping into a lunge with your right leg in front. Stand with your feet together, holding the weights at your shoulders with your palms facing out.
Step your left foot back coming into a lunge, making 90-degree angles with your front and back knee.
Push off your left foot, bringing your left knee forward so it is even with your left hip while raising your arms above your head.
Without touching the floor with your left foot, step back into the lunge to start your second rep.

Adding a little push-up to a basic runner's lunge deepens the stretch for your hip flexors, the muscles on the front of the hip joint, while moving in and out of a plank warms up your core.
Full DescriptionStep & Sculpt is a power-packed combination of cv training on the step, interlaced with strength training segments. But if you tweak the move a bit or add some equipment to the mix, you'll see even bigger rewards. Step back with your right leg, this time lunging behind your torso and stepping back to the 8 o'clock position. You need one of those discs like the Valslide, but if you don't have one, just use the lid of a plastic container and do this move on a carpet. Here are a number of classic lunge variations to get you started — your arms, tush, thighs, and legs are going to love you! Extend your arms down at your sides if you are holding dumbbells or hold the medicine ball in front of you with arms extended. As you bend your knees, curl the dumbbells toward your upper arms or the medicine ball toward your chest.

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