MUSCLES & SYSTEM THIS WORKOUT USES
Gluteals (Butt), Hamstrings (Back of Upper Legs), Quadriceps (Front of Upper Legs), Shoulders, Triceps (Back of Upper Arms), Core. This workout will also raise your heart rate (Cardio).
HOW TO DO IT
STANDING LUNGE + LATERAL RAISE: Hold a dumbbell (5- to 15-lbs) in each hand and step your right foot forward about 3 feet, keeping your left foot directly behind you. As you bend your right knee and lower your hips down into the lunge position, lift the dumbbells laterally (to the sides) until your elbows are at approximately shoulder height. Lower the dumbbells back to your sides as you straighten your right leg (lifting out of the lunge back to the starting position).
TRICEPS DIP: Put the dumbbells down. Sit on the edge of a sturdy, stationary chair or bench. Place your hands, fingers facing forward, on the edge of the chair about hip-distance apart. Inch forward until your butt is no longer on the chair/bench and you're supporting yourself with your arms. As you inhale, bend your elbows up to 90 degrees and lower your body downward. Exhale as you straighten your arms and lift your body back upward.
JUMPING LUNGE: Hold a lighter set of dumbbells (2- to 5-lbs) in each hand, or use body weight only. Lower down into a standing lunge with your right foot forward as described above. Once you reach the bottom of the lunge, push through your legs and jump. While in the air, switch legs and bring your left foot forward and your right foot behind you. When landing back on the ground, immediately lower into the next repetition. Continue alternating right and left jumping lunges as fast as you can while keeping good form.
HOW TO KNOW IF YOU'RE DOING IT RIGHT
During the standing lunges and jumping lunges, you should feel your butt, quadriceps (front of the upper legs), hamstrings (back of upper legs), and core working. During the jumping lunges, you will also feel your heart rate go up a lot. To maintain correct form, keep your chest lifted, abdominals engaged, forward knee directly over your ankle throughout the lunge, and feet about hip-distance apart. During the lateral raises, you should feel your shoulders working. To maintain correct form, make sure you lead with your elbows and do not lift the weights higher than shoulder height. During the triceps dips, you should feel your triceps (back of the upper arm), shoulders, and core working. To maintain correct form, keep your chest lifted, shoulder blades squeezing towards each other, and abdominals engaged. You should feel like you cannot perform another repetition at the end of each exercise during each set. If you are able to easily continue any of the exercises, try one of the progressions below.
HOW TO MAKE IT EASIER
Do the standing lunge and lateral shoulder raise as separate exercises (in other words, do a set of lunges first, then a set of standing lateral shoulder raises) or decrease the weight of the dumbbells; walk your feet closer to the chair/step during triceps dips, or try a bent-over or upright (both done standing) triceps extension instead; perform the jumping lunge while holding on to a support (for example, a chair or a vertical body bar); or do a standing or walking lunge instead of the jumping lunge.
HOW TO CHALLENGE YOURSELF OR PROGRESS
If you are able to do 2 additional repetitions on any of the exercises, you may want to challenge yourself more. To make the standing lunge + lateral raise more difficult, increase the weight of the dumbbells. To make the triceps dips harder, walk your feet away from the chair/step until your legs are fully extended. To make the jumping lunges harder, hold dumbbells in each hand or raise your arms over your head during the lunge. You can also increase the challenge of this exercise by increasing the number of repetitions or length of time you perform each exercise (if you are doing fewer than 30 lunge+raises and triceps dips and less than 2 minutes of jumping lunges).
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ORDER OF MOVES
- Standing Lunge
- Lateral Raise
- Triceps Dip
- Jumping Lunge
SETS & REPS & TIME
Do 15 to 30 repetitions each of the Standing Lunge + Lateral Raise; 30 Triceps Dips; and do Jumping Lunges for 30 to 60 seconds. Do more repetitions of each exercise if you are using lighter weight, and fewer repetitions if you are using heavier weight. Repeat the circuit 3 to 5 times.
WEIGHT OR RESISTANCE
Dumbbells (2- to 15-lbs)
Dumbbells (2- to 15-lbs); chair or step
DON'T DO THIS MOVE IF
Try one of the other triceps exercises if you have shoulder problems. Try one of the low-impact lunges (instead of jumping lunges) if you have knee problems.