Circuit Training Side Steps

Video Transcript

"Hi, I’m going to show you how to do a combination of a side stepping lunge with an overhead shoulder press. If you've just started working out, you want to do it without the weights and without the overhead arms, so I'm going to show you that first. The hands are down by your sides and you're going to turn your side leg, which will be our right leg today, towards the diagonal corner. The opposite leg, which is going to be your left, is going to lunge out, make sure that your knee does not shoot over your toes, keep it right even with the ankle, if possible, maybe just a little bit over and you're going to pull straight back. Our goal here is to try to get that heel to the inside of the arch of the foot. Lunge out, make sure that the knee track's the same direction, we're all going in that diagonal pattern, pull back in. You're trying to pull in with your hip adductors, your inner thigh muscles, and squeeze your glutes. We're lunging out, pulling back in. How we add the shoulders, we have light weights between five and ten pounds, we're pushing up overhead, pull back in, engage the shoulder blades. You want to, ideally, pull the elbows all the way down your back, trying to get them to your rib cage, so try not to shorten it by coming here. Full range of motion all the way up and all the way down. Angle the toe just a little bit on your right, start with the left heel into the arch of the foot, push out overhead, pull back in and engage your abs. You want the chest up, shoulders peeled back. Execution is between ten and twenty repetitions on each side, no more, so then we repeat on the opposite side. Again, things to remember, real quick, diagonal with both feet, make sure that the knees track on the same line and they pull back up together. Option is to add the weights and pull back. That is how we do our diagonal lunge with an overhead shoulder press."