Toolbox Aid

May 13th, 2023 2:51 PM Mr. Q Categories: Body Weight

Type:

Equipment:

The body weight twist & lunge is a compound exercise that targets multiple muscle groups in the lower body, including the quadriceps, hamstrings, glutes, and calves, as well as the core muscles. This exercise involves performing a lunge while twisting the torso, adding an element of rotational movement to the standard lunge exercise.

Stretch: Prior to performing the body weight twist & lunge, it is recommended to perform some dynamic stretching exercises to warm up the muscles. Some examples of stretches to do before this exercise include:

• Leg swings
• Standing hamstring stretch
• Glute bridge
• Side lunges
• Lateral leg raises

Warmup: Before starting the exercise, it’s important to perform a warm-up to get your muscles ready. Here are some examples of warm-up exercises:

• Jogging in place for 2-3 minutes
• Jumping jacks for 1-2 minutes
• High knees for 1-2 minutes
• Butt kicks for 1-2 minutes

How to select the proper weight: Since this exercise is a body weight exercise, you won’t need to select any additional weights. However, if you want to increase the difficulty of the exercise, you can hold a dumbbell or kettlebell in each hand.

Proper form:

1. Stand with your feet hip-width apart.
2. Take a big step forward with your right foot, keeping your knee directly over your ankle.
3. Lower your body down into a lunge position, making sure your knee is at a 90-degree angle and your back is straight.
4. Twist your torso to the right, reaching your right hand down to touch your left foot.
5. Return to the starting position, pushing through your right heel to stand up.
6. Repeat the lunge with your left foot, twisting your torso to the left and touching your right foot with your left hand.

How to reduce the difficulty: If the body weight twist & lunge is too difficult, you can modify the exercise by:

• Taking a smaller step forward with your front foot.
• Eliminating the twist and simply performing a standard lunge.
• Holding onto a chair or wall for balance.

How to increase difficulty: To increase the difficulty of the exercise, you can:

• Hold a dumbbell or kettlebell in each hand.
• Increase the range of motion by lunging deeper.
• Perform the exercise on an unstable surface, such as a BOSU ball.

Reps: :

• Beginner: 2 sets of 8-10 reps on each leg
• Intermediate: 3 sets of 12-15 reps on each leg
• Advanced: 4 sets of 20-25 reps on each leg

Estimated time for exercise: The body weight twist & lunge should take approximately 10-15 minutes to complete.