Lunge Routine – “Booty Buster”
This is a quick lunge routine that can be done almost anywhere. This routine can be used as a standalone workout or as a warm-up for a longer more intense workout.
EXERCISE ONE: Squats with Alternating Curtsy Lunges
Begin with your feet slightly more than shoulder width apart. Keeping your knees over your toes and your weight on your heels lower your bottom towards the ground. Return to straight standing position. Step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying. Make sure your front knee is aligned with your front ankle. Repeat to both sides 10 times.
EXERCISE TWO: Reverse Lunge with High Knee
Standing tall and with your feet shoulder width apart take a large and controlled step backward with your left foot. Lower your hips so that your right thigh (front leg) becomes parallel to the floor with your right knee positioned directly over your ankle. Your left knee should be bent at a 90-degree angle and pointing toward the floor with your left heel lifted. Pressing through your right heel return to a standing position while bringing your back leg through to a high knee position. Repeat 10 times with each leg.
EXERCISE THREE: Jumping Lunges
To begin, start standing tall with your feet staggered, your left foot slightly in front of your right. Making sure you’re not too stiff, keep your stance active with your knees bent in a slight but not full lunge.With your core engaged, push off the bottom of both feet into a jump, switching the position of your feet in midair, landing in a basic lunge with your right leg in front.Without rest, repeat this movement alternating which leg is in front. To prevent injury, make sure your back leg is bent directly underneath your body and your front leg is bent at 90 degrees at the knee and hip.
EXERCISE FOUR: Walking Lunges
Begin standing with your feet shoulder width apart and your hands on your hips. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot. OPTIONAL: You can add difficulty to the walking lunges by incorporating weight. Even a small amount of weight added will increase the difficultly greatly. Small dumbbells or larger barbells can be used depending on your personal level of fitness.