So check your ego at that door and ensure every workout meets you where you’re at today.
How to Do a Forward Lunge
A.Stand with feet together and hands resting on hips.
A.Stand with feet together and hands resting on the back of a chair in front of body.
In this cardio-style lunge variation, you’ll press through the floor into a powerful jump and softly land.
“This one challenges your balance, your stability, and your strength,” says Bonanno.
This is the starting position.
C.Lower down 1 to 2 inches to gain momentum, then push through feet and jump toward the ceiling.
That’s why Bonanno recommends performing the reverse lunge if you’re dealing with any knee issues.
A.Stand with feet together, hands clasped in front of chest.
“The side-to-side motion opens up the hamstrings more as well,” she adds.
Keep left leg straight but not locked, both feet pointing forward.
A.Stand with feet together and arms at sides, holding a dumbbell in each hand.
A.Stand with feet together and hands in front of chest, holding a medicine ball.
Quickly step left foot back next to right, returning to the starting position.
Keep right leg straight but not locked, both feet pointing forward.
Isometric Lunge
An isometric lunge means you hold the lunge longer instead of quickly stepping upright.
A.Stand tall with your feet hip-width apart.
Place your hands on your hips or overhead.
B.Take a slow, controlled step forward with your right leg.
C.Bring your right leg back to starting position.
Step forward with your left leg and repeat.
Grab somedumbbells or kettlebellsto hold at your sides or overhead as you settle into the lunge.
A.Stand tall with your feet hip-width apart.
Place your hands on your hips or overhead
B.Take a slow, controlled step forward with your right leg.
Pause, then take a big step forward with your left leg.
C.Continue alternating to move forward across the floor.
Overhead Walking Lunges with Weights
Dumbbellscan add a weight challenge for anoverhead walking lunge.
A.Stand tall with feet hip-width apart holding a dumbbell in each hand.
B.Take a slow, controlled step forward with the right foot, lowering until knees for 90-degree angles.
C.Push off the back foot and press into the front foot to stand with weight centered over both feet.
Squeeze glutes at the top.
D.Take a big step forward with the left foot to do a rep on the opposite side.
(It’s included inthis workoutthat Shay Mitchell did with celebrity trainer Kira Stokes.)
Photography and art: Jenna BrillhartModel and fitness expert: Phyllicia BonannoHair and makeup: Tee ChavezWardrobe: Aerie
