Lunge

If your thighs are burning after a quick run up the stairs, this one is for you!

Lunge: Glutes, Quadriceps

Start:
-Align feet shoulder width apart, then scoot one foot back until you have a LONG distance between the front heel and the back toe.
-Pull bellybutton in towards the spine and up towards the heart.
-Stand tall, pelvis tucked under
Next: Slowly bend both knees, lowering the entire body down to the ground.
**Front knee stays on TOP of the front ankle or BEHIND. Never allow the front knee to extend over the front ankle

Last:

-Go as far down as is comfortable for YOU. You should NOT feel pain, but fatigue.
-As you come back up, squeeze your "cheeks" aka glutes. I ALWAYS say in my classes, "Pretend you have a $100 bill in your crack! Squeeze tight!"

Switch Feet and repeat the above to tone the other leg!

REPS:

Beginner: One set of 8 reps on each, 10 reps on each. Rest between reps

Intermediate: Two sets of 12 on each leg, rest. 1 set of 12 (holding weights) on each leg. Rest between reps

Advanced: Add weight, holding at your waist. 3 sets of 12 on each leg. Rest between reps

REMEMBER: This is using a large muscle group which will increase your heart rate=burning calories. To keep heart rate up while resting muscles between sets, walk, jog in place.

I can NOT wait to hear how awesome your legs feel and LOOK!!

Enjoy~ Lacee