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exercises

Alternating Lunge & Twist

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How to: Alternating Lunge & Twist

Primary Muscles Used:Upper Legs, Glutes, Abs, Quads, Hamstrings, Obliques

Exercise Families:Lunge, Trunk Rotation

Trainer:Chontel Duncan

  1. With your forearms stacked directly in front of your chest, plant both feet on the floor shoulder-width apart. This is your starting position.
  2. Inhale. Carefully take a big step forward with your left foot. As you plant your left foot on the floor, bend both knees to approximately 90 degrees, ensuring that your weight is evenly distributed between both legs. When done correctly, your front knee will be aligned with your ankle and your back knee will be hovering just off the floor. While in the lunge position, twist your torso to bring your forearms over your front leg, ensuring that your knee remains in line with your middle toe. Unravel your torso to bring your forearms in front of your chest.
  3. Exhale. Extend both knees and transfer your weight completely onto your right foot. Step your left foot backward to return to the starting position.
  4. Inhale. Carefully take a big step forward with your right foot. As you plant your right foot on the floor, bend both knees to approximately 90 degrees, ensuring that your weight is evenly distributed between both legs. When done correctly, your front knee will be aligned with your ankle and your back knee will be hovering just off the floor. While in the lunge position, twist your torso to bring your forearms over your front leg, once again ensuring that your knee remains in line with your middle toe. Unravel your torso to bring your forearms in front of your chest.
  5. Exhale. Extend both knees and transfer your weight completely onto your left foot. Step your right foot backward to return to the starting position. Continue alternating between left and right for the specified number of repetitions.

Alternative Exercises for No Equipment

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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