May 9th, 2023 10:28 AM Mr. Q Categories: Dumbbell
- Standing quad stretch
- Standing hamstring stretch
- Standing side stretch
- 5-10 minutes of light cardio (e.g. jogging, jumping jacks, jump rope)
- 2-3 sets of bodyweight squats
- 2-3 sets of lunges
How to select the proper weight:
Choose a weight that you can lift with proper form for the desired number of repetitions. Start with a lighter weight and gradually increase it as you get stronger and more comfortable with the exercise.
- Start in a split stance with your left foot forward and your right foot back. Hold a dumbbell in both hands with your arms extended overhead.
- Brace your core and engage your glutes.
- Lower the dumbbell diagonally across your body to the outside of your right hip as you bend your knees and lower your body into a lunge position.
- As you stand up from the lunge position, lift the dumbbell diagonally across your body to the outside of your left shoulder.
- Repeat for the desired number of repetitions before switching sides.
How to reduce the difficulty:
To make the exercise easier, you can:
- Use a lighter weight.
- Remove the dumbbell and perform the exercise with just your bodyweight.
- Perform the exercise without the lunge.
How to increase the difficulty:
To make the exercise harder, you can:
- Use a heavier weight.
- Add more reps or sets.
- Increase the range of motion of the exercise.
Number of reps:
- Beginner: 8-12 reps per side
- Intermediate: 12-15 reps per side
- Advanced: 15-20 reps per side
Estimated time for exercise:
Muscle Group(s):Abdominals, Hamstring, Quadriceps
Tertiary:Hamstrings, glutes, obliques, lower back