Circuit Training Lunges

Series Summary

Many people want to lose weight, and despite claims for quick fat burning pills and powders, the best way to lose weight is still through proper diet and exercise. Exercise does more than just maintain physical fitness though. Working out can also help build healthy bone density, muscle strength, and joint mobility. It can also reduce your general health risks, boost the immune system, and help with depression and insomnia. Whether your reason for exercising is to lose weight, or improve muscle mass, working out is always a good idea to help promote the health of your body and mind. Circuit training exercises are a great way to improve aerobic endurance and burn fat. In this free video series, learn a simple circuit training exercise. Our certified personal trainer illustrates a complete workout session. She demonstrates how to do a variety of combination circuit training exercises that will work multiple sets of muscles at once. Learn how to do lunges and lunge variations. Interested in shaping glue muscles? Learn how to work glutes and obliques. Using a chair or free weights, get tips for maximizing a circuit training workout. So, get in shape! Learn how to do a circuit training workout today!

Video Transcript

"Hi I'm going to show you how to do a lunge into a warrior pose with a front raise. The weights are optional, you can use five to ten pounds. You're going to drop down into a lunge, weight goes down into the knee cap, you are lifting up into warrior pose. Arm comes over the head reach far, lengthen, come back down. You want a ninety degree angle from your knee to your ankle, to your hip. Make sure that your knees don't exceed your toe lines. The back leg you want on the ball of your foot, the hip is going to rotate under, knees straight down to the floor. Shoulders are down the spine, chest is open, weight goes at the knee. We reach up, we lower down. Your body ultimately needs to be parallel to the floor, as you reach. If you just started this, you can stand up with it and lower down but the ultimate goal is to lengthen and release. Another option is to do it without the weight if you've just started. Hands down by your sides, lunge, raise up hold the position, bring it back down. You want to hold it for about two seconds, engage from the hamstring to the glute and then drop back down. When you are dropping down, you want to make sure that you don’t shift back into your hips, keep them straight down towards the floor. We are going to repeat ten reps, lifting up and lowering down. Just make sure that when you are coming up that knee doesn't go over your toe. Nice straight line comes up, lengthen and then release down. You want to make sure that the chest doesn't round out, shoulders are going to peel back. Again an option is to grab the weight, take it at the base of the knee, hips stay tucked under. Lift up drop forward hold it for a couple of seconds, release down. You want to put pressure into your heel as you are coming up, so that you feel the contraction go all the way up into the glute and hamstring. So again set up for your front lunge, knee over ankle, hips are straight down. Take the weight from the knee, reach up release down. You are going to feel your heart rate coming up which is good. And we're going to repeat ten reps series up to twenty if you start to become more advanced and do it on the opposite side. That's how you do your front lunge with the warrior pose into front raises."