1)Reverse Lunge

 

Step 1:
Stand with toes in line, pointing straight and fists clenched at your chest level with your eyes looking straight ahead.

Step 2:
Take a big breath and extend one leg back to perform a reverse lunge. The back knee should gently tap the floor and push through the heel of the front leg.

Step 3:
Make sure to finish each rep squeezing your glutes. Throughout the movement, make sure that the leading front leg is rooted on the floor and is pressing evenly through your toes, and you’re heel.

Continue doing this till you reach your rep target.

2) Forward Lunge

 

Step 1:
Keep your fists clenched at your chest level with your eyes looking straight ahead.

Step 2:
Take a big breath and extend one leg forward to perform a forward lunge. The back knee should gently tap the flow and then push through the heel of the front leg and return to the starting position throughout the lunge.

Step 3:
Keep the breath inside your stomach. Push the knee of your leading leg slightly out and make sure that the leading front leg is rooted on the floor and is pressing evenly through your toes and your heel.

Continue doing this till you reach your rep target.

3) Squats

 

Step 1:
Keeping the stance with feet slightly wider than shoulder width, keep the body weight on the heel with your eyes looking straight ahead.

Step 2:
Take a deep breath into your stomach. Push your knees out, as you squat. Hold your breath, throughout the movement.

Continue doing this till you reach your rep target.

4) Goblet Squats

 

Step 1:
Stand in a stance with feet slightly wider than shoulder width.

Step 2:
Hold a dumbbell close to the body. Keep the body weight on the heel with your eyes. Looking straight ahead. Take a deep breath into your stomach. Push your knees out, as you squat.

Step 3:
Keep the breath in throughout the movement.

Continue doing this till you reach your rep target.

5) Box Squat’s

 

Step 1:
Stand in a stance with feet wider than shoulder-width. Keep the body weight on the heel.

Step 2:
With your eyes looking straight ahead take a deep breath into your stomach. Push your knees out, as you squat down to a box. Keep the breath in throughout the movement.

Continue doing this till you reach your rep target.

6) Goblet Squats

 

Step 1:
Stand in a stance with feet slightly wider than shoulder width.

Step 2:
Hold the kettle ball close to your body with your eyes looking straight ahead. Take a deep breath into your stomach. Push your knees out, as you squat.

Step 3:
Hold the bottom position of the squat and push the Kettlebell overhead and bring it back. Stand up driving the way through your heels. And repeat the
Movement.

Continue doing this till you reach your rep target.

7) Forward Lunge

Step 1:
Use a box which is about knee height and sit down on the box.

Step 2:
Keep one leg firmly planted on the ground and the other leg fully extended. Push through the heel and squat up with single leg, push the hip back and squat down to the box while keeping one leg extended.

Step 3:
Breathe out and breathe in at the bottom. And keep the breath inside throughout the movement

Continue doing this till you reach your rep target.

Write A Comment