Lunges and squats are great strength training exercises that can be used to tone & strengthen the muscles in your leg and butt ! For this workout i used 10 pound dumbells!
Stand with your feet together and your hands at your sides holding the dumbells. Take a long stride forward with your right foot, pointing your knee and foot in the same direction. Keep your torso upright and your center of gravity directly above your hips. Bend your rear leg until your knee almost touches the ground. Push up and transfer your weight to your forward leg while straightening your rear leg. Don't let your forward knee move past your toes. Allow half your weight to shift to your rear leg as your rear knee bends almost to the ground. After 15 reps on your right leg, repeat on your left.
Hold a dumbbell with both hands and stand straight up. Move your legs so that they are wider than shoulder width apart from each other with your knees slightly bent. You feet should be in second positioned turned out..your toes should be facing outwards. Your arms should be stationary while performing the exercise. This is the starting position. Slowly bend the knees and lower your legs until your thighs are parallel to the floor. Make sure to inhale as this is the eccentric part of the exercise. Press mainly with your heels to bring the body back to the starting position while exhaling and squeezing your glutes at the top. Ensure you keep your back straight during entire movement to prevent injury.
Begin holding the dumbbell in front of your chest and stand with your feet and knees together. Take a large step with your right foot to the right side and lunge toward the floor. Make sure your right knee does not extend past your toes and keep your left leg relatively straight. Push off through your right foot to return to the starting position. Alternate legs. Complete 15 lunges on each leg.
Stand with your feet together holding dumbell infront of your chest. Take a long stride forward with one foot, pointing your foot and knee in the same direction. Keep your torso upright and your center of gravity directly above your hips. Bend your rear leg until your knee almost touches the ground. Push off your rear foot and kick that leg infront of you ending back in the lunge position. Repeat 15 lunge kicks on each leg.
Begin holding dumbell infront of chest with your feet positioned hip-width apart. Cross your right leg, behind your left, slightly left of your left heel, and rest your to on the floor about two fee behind you. Keeping your right heel up, squat down as far as you can without letting your knee extend past your toes. Straighten your left leg and kick your right leg out to the side. After side kick end back in curtsy lunge. Complete 15 kicks on each leg.
Stand with your feet shoulder-width apart. Start by doing a regular squat, then engage your core and jump up explosively.When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.
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