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exercises

Walking Lunge & Twist

SWEAT - sweat.com

How to: Walking Lunge & Twist

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

Exercise Families:Lunge, Trunk Rotation

Equipment:Medicine Ball

Trainer:Kayla Itsines

  1. Holding a medicine ball with both hands 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 the medicine ball over your front leg, ensuring that your knee remains in line with your middle toe. Unravel your torso to bring the medicine ball back to your chest.
  3. Exhale. Push through the heel of your left foot and toe of your right foot to extend both legs.
  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 the medicine ball over your front leg, once again ensuring that your knee remains in line with your middle toe. Unravel your torso to bring the medicine ball back to your chest.
  5. Exhale. Push through the heel of your right foot and toe of your left foot to extend both legs.
  6. Inhale. Transfer your weight onto your right foot. Continue alternating between left and right for the specified number of repetitions.

Alternative Exercises for Medicine Ball

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

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