HOW TO DO IT
Place a chair or step at either end of your workout space to quickly transition from the lunges to the triceps dips, and put a set of dumbbells (5- to 15-lbs) next to a chair or step to quickly transition from dips to walking lunges.
TWISTING WALKING LUNGE: Hold two medium- or heavy-weight dumbbells (5- to 12-lbs for most women; 8- to 15-lbs for men), one in each hand. Step your right foot forward, lowering your hips into the lunge position until your right knee makes about a 90-degree angle between the lower and upper leg. Keeping your chest lifted and hips squared, exhale and twist your torso to the right. Inhale as you release your torso back to the center. Exhale as you engage your right butt muscles and leg and step forward with your left foot. Inhale as you lower into the lunge position again (this time with your left foot forward). Exhale and twist your torso to the left. Inhale as you release your torso back to the center. Exhale as you engage your left butt muscles and leg and step forward with your right foot. Continue alternating right and left twisting walking lunges.
TRICEPS DIP: Put the weights 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.
WALKING LUNGE + BICEP CURL: Pick up a dumbbell in each hand. Hold the dumbbells at your sides as you perform the walking lunge. Step your right foot forward, lowering your hips into the lunge position. Keeping your palms facing outward, bend your elbows and curl the dumbbells upward towards your shoulders, exhaling as you lift the weight (this is the bicep curl). Inhale as you lower the dumbbells back down to your sides. Exhale as you engage your right butt muscles and leg and step forward with your left foot. Inhale as lower into the lunge position again (this time with your left foot forward). Bend your elbows and curl the dumbbells upward towards your shoulders, exhaling again as you lift. Inhale as you lower the dumbbells back down to your sides. Exhale as you engage your left butt muscles and leg and step forward with your right foot. Continue alternating right and left lunges.
TRICEPS DIPS: Put the dumbbells down. Do the triceps dips again as described above.
HOW TO KNOW IF YOU'RE DOING IT RIGHT
During the walking lunges, you should feel your butt, quadriceps (front of the upper legs), hamstrings (back of the upper legs), and core working. To maintain correct form, keep your chest lifted, abdominals engaged, and forward knee directly over your ankle throughout the lunge. During the triceps dips, you should feel your triceps (back of the upper arms), shoulders, and core working during this exercise. To maintain correct form, keep your chest lifted, shoulder blades squeezing towards each other, and abdominals engaged. During the bicep curls, you should feel your biceps (front of the upper arms) working. To maintain correct form, make sure that the movement of the dumbbells is caused by the straightening and bending of your elbows only. You should feel like you cannot do 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 twisting walking lunge with a dowel rod or broomstick instead of the body bar; walk your feet in closer to the chair/step during triceps dips, or try a bent-over or upright (standing) triceps extension instead; decrease the weight of the dumbbells for the bicep curl or do the curls unilaterally (left arm only on right lunge, right arm only on left lunge).
HOW TO CHALLENGE YOURSELF OR PROGRESS
If you can do 2 additional repetitions on any of the exercises, you may want to challenge yourself more. To make the twisting walking lunge harder increase the weight of the body bar. To make the triceps dips harder, walk your feet away from the chair/step until your legs are fully extended. To make the walking lunge + bicep curl harder, increase the weight of the dumbbells. You can also increase the number of repetitions to progress this workout (if you are doing fewer than 40 lunges and fewer than 30 triceps dips). You can also try a standing lunge to isolate one leg at a time, or you can perform multiple bicep curl repetitions (for example, 5 curls) while lowered in each lunge repetition.
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ORDER OF MOVES
- Twisting Walking Lunge
- Triceps Dip
- Walking Lunge
- Bicep Curl
- Triceps Dip
SETS & REPS & TIME
Do 20 to 40 Twisting Walking Lunges; 10 to 30 Triceps Dips, 20 to 40 Walking Lunges + Bicep Curls; and 10 to 30 Triceps Dips. Do more repetitions of each exercise if you're using lighter weight, and fewer repetitions if you're using heavier weight. Repeat the circuit 3 to 5 times.
WEIGHT OR RESISTANCE
two medium- to heavy-weight dumbbells (5- to 12-lbs for most women; 8- to 15-lbs for men) or a body bar (9- to 24-lbs)
chair or step; two medium- to heavy-weight dumbbells (5- to 12-lbs for most women; 8- to 15-lbs for men) or a body bar (9- to 24-lbs)
DON'T DO THIS MOVE IF
Try one of the other triceps exercises if you have shoulder problems.