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Published on Jun 21, 2013
Do you know how to get perfect legs with just one exercise? Try these around-the-clock lunges and improve your legs while working your mind!
Hi, I'm Samantha Clayton, fitness expert and former competitive sprinter. I'm working with Herbalife to help you achieve a healthy, active life.
Today, I have a simple exercise routine that I want to share with you called around-the-clock lunges. This perfect leg workout will ensure you effectively work all of the muscles in your legs, including the often ignored inner thigh muscles.
We will start out working on each phase of the lunge individually. Then I'll show you how to turn it into a fun, total body move that will give your brain a workout too.
So simply stand with your hands on your hips, facing forward. And what we're going to do is take a lunge step forward, and hold. I want you to think of your back position, so that your knee doesn't cross the line of your toe, and then simply step back into position. So our first part: forward lunge. Our second part of the move: lateral lunge. We're going to step out to the side, remembering to keep the weight back in the heels, and then come back to standing. Then we're going to lunge backwards—backwards lunge, up to standing. Switch legs. So as you can see, we're going around the clock. And then forward lunge, and back up.
So now we've mastered the move without weights. Let's pick up the weights and give it a try: total body move. We can simply add in some bicep curls. We're going to step forward, bicep curl. Come back. As we go out to. Work the trap muscles, pulling the weights up and back down. Again bicep curl on the way back, all the way down; out to the side, weights come up... and down they go.
And you just keep going around the clock until you've done maybe 10 to 15 times.
Always remember, keep your back nice and straight, and really just focus on your technique. It's important to master the technique of a new move without weights, before attempting to advance it by adding resistance. Remember to go at your own pace. And if anything hurts, stop.
I hope you enjoyed today's quick leg workout! It's so fun to get creative with basic moves. If you're short on time, combining moves is a great way to maximize your time, improve your fitness level, and work on your coordination all at the same time.