Red, White, & Glutes
Beginner: Forward Lunge
Stand tall holding a pair of dumbbells by your sides (palms facing in) with your feet hip-width apart. (If it is too challenging, you can do this lunge without the dumbbells).
Keeping your chest up, shoulders back, and back flat, take a large step forward with your right foot. Lower your body until your front thigh is parallel to the ground and your rear knee is bent 90 degrees.
Pause, and then reverse the movement to return to starting position. Do this forward lunge with the right foot 10 times. Switch and then step forward with your left foot. (For a greater challenge, wrap a loop band around the legs just above the knees).
Woman holding dumbells at side standing, then moving into a lunge
Moderate: Curtsy Lunge
Stand tall holding a pair of dumbbells by your sides (palms facing in) with your feet hip-width apart. (If it is too challenging, you can do this lunge without the dumbbells).
Take a big step back with your right leg, crossing it behind your left. Bend your knees and lower your hips until your left thigh is nearly parallel to the floor.
Keep your torso upright and your hips and shoulders square. Return to starting position.
Then repeat on the other side. This completes one rep. Do this alternating curtsy lunge 10 times. (For a greater challenge, wrap a loop band around the legs just above the knees).
Advanced: Jump Lunge
Take a large step forward with your right foot. Lower your body until your front thigh is parallel to the ground and your rear knee is bent 90 degrees. Prepare to jump by leaning slightly forward and contracting your core muscles.
Explosively drive both feet into the floor and launch your body upward, fully extending your knees and hips. As you jump into the air, bring your feet quickly together and switch positions as you begin to land.
When you land, your forward knee should be over your forward foot. Avoid remaining on the toes of the forward foot. Keep your hips back and allow your knees to bend deeply to absorb the landing. Don’t lock your knees.
Drop to a deep lunge position as you prepare to start the next jump lunge. Do this jump lunge 10 times.
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