Cardio and weight training should be a weekly habit, 52 weeks a year. Our target areas change from time to time, whether it be from physical need or a visual desire. Some days it’s shoulders, others abs, but today it’s legs.
Our move is a weighted pulsing low lunge. You will need a set of medium hand weights.
This exercise will focus on the glutes and hamstrings but will be toning the entire lower body.
Begin this move by splitting your stance. Place one foot out in front of your body, and the other just behind you. Hold your added weight in either hand or in both hands at your chest. Keep your chest tall and your core tight by pushing your hips forward and squeezing in the glutes.
Shifting your body weight to the front heel and back toe, you are ready to move. Proceed to bend in both knees, shooting for a 90-degree bend. Once you are in this position, begin to pulse on the bottom side.
Keeping your pulsing movements small and quick, you will feel the burn quickly.
Shoot for at least 15 to 20 pulses on one side, return to a standing position, take a small break and continue on to the opposite leg.
Give yourself at least three sets of this pulsing lunge on each side.
If you need extra resistance, add more weight. If you need less, don’t use any at all. And if you need a little help with balance, grab a rail, chair or broomstick.
This exercise is great to use as a warmup, on its own or even a finisher after a full, lower body workout, kind of like a cherry on top!
— Marlo Alleva, an instructor at Gold’s Gym and group fitness coordinator at Fontaine-Gills YMCA, in Lakeland, Florida, can be reached at firstname.lastname@example.org.