Day 17 of EPIC | Leg Workout with Dumbbells at Home - Lunges


 Here we go for leg day!! And it’s lunges! Technically no exercise is the same however what we do on one side, we have to do on the other for this leg workout.

You will need a mat, a pair of dumbbells (I am using 10kg each hand for your reference) and a block or book for foot elevated lunges! A wall is also useful for assistance during lunge to pistol squats if needed. Timer will be on for 45 seconds followed by complimentary exercise for another 45 seconds with 30 seconds rest! FOOT ELEVATED LUNGE LUNGE TO KNEE DRIVE FOOT ELEVATED LUNGE (switch) LUNGE TO KNEE DRIVE ELEVATED CURTSEY LUNGE CURTSEY TO FOOT TAP ELEVATED CURTSEY LUNGE (switch) CURTSEY TO FOOT TAP REAR LUNGE TO ROMANIAN LUNGE TO HAMSTRING CURL REAR LUNGE TO ROMANIAN (switch) LUNGE TO HAMSTRING CURL LUNGE TO CALF RAISE ON TOES LUNGE LUNGE TO CALF RAISE (switch) ON TOES LUNGE DB LUNGE PIVOT B/W LUNGE PIVOT LATERAL LUNGE COSSACK LUNGE DB LUNGE DB LUNGE (switch) UNEVEN HIGH LUNGE UNEVEN HIGH LUNGE (switch) REAR TO FWD STEP CURTSEY REAR TO FWD STEP CURTSEY (switch) LUNGE TO HEEL TOUCH LUNGE TO HEEL TOUCH (switch) LUNGE TO GLUTE SQUEEZE LUNGE TO GLUTE SQUEEZE (switch) REAR LUNGE 3 POINT TAP REAR LUNGE 3 POINT TAP (switch) LATERAL TO X2 LEG LIFT LATERAL TO X2 LEG LIFT (switch) REAR LUNGE TO PISTOL SQUAT REAR LUNGE TO PISTOL SQUAT (switch) DB 1/2 REP LUNGES B/W FULL RANGE LUNGES DB 1/2 REP LUNGES B/W FULL RANGE LUNGES Ensure extra attention to the alignment and position of knees and feet throughout. Only lower so far that is comfortable and begin gentle and ease into the depth as you warm up further. Some movements will require a slower pace due to balance and uneven surface whilst other movements can be performed at a slighter faster pace if comfortable! Your entire lower body and core will be working throughout!



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