September 1, 2008

Muscle-building Monday

Try this exercise 3 times/week, starting with 8 reps each leg building up to 12, 2-3 sets.

Combo lunges (glutes, quads):

This exercise combines a front lunge, side lunge, and back lunge. First, stand with feet together, hands on hips, left foot prepared to travel. Step forward and lunge with your left foot, keeping your right knee just above the floor and left knee in line with your left ankle. Push through your left heel and return to starting position. Take a step sideways and lunge with your left foot, keeping your left knee in line with your left ankle. Push through your left heel and return to starting position. Take a step backward with your left foot and lunge, keeping your left knee just above the floor and right knee in line with your right ankle. Push through your right heel to come up and return to starting position. Repeat and complete your reps for your left leg, and then complete the same number of reps for your right leg.

To add resistance, hold dumbbells in each hand and add a shoulder press by pressing up while you lower your body into the lunge. Lower your shoulder press to starting position while returning your feet to the lunge starting position.

7 comments:

Mark Salinas said...

Oh man..I am so in. I love this stuff! The burn is so satisfying! Nice post!

MizFit said...

love the lunges.

hate the lunges.

will you come to TEXAS and make me do the lunges? :)

sometimes Im better at motivating others than DOing myself.

MizFit

Donnalouise, Donna or DC said...

Hey! I tried changing the link to your blog on my blogroll but it wouldn't except the link you provided - not sure why...??? But you're right, the plain link doesn't update and shows you haven't posted in 2 months...not sure why it's not working. I'll make sure to pop by regularly though :)

Donnalouise, Donna or DC said...

The last link you sent worked :)

Nicole said...

Thanks! I appreciate it and i'm gonna take it easy on my run tomorrow so i stay injury free! :)

new*me said...

I have been doing lunges and squats for awhile now. The last month though, sometimes when I bend at the knee, my left knee hurts :( I am hoping it is something that will go away. I know it's all the years of too much weight on my body!

I have to say I love your background! The red really wakes me up :)

dadivastreet said...

Hate lunges, but I've been told they work really well. Gonna get back to trying them, thanks for the incentive!