Hi sister, welcome to #FitFriday! Today I want to give you a single, very powerful and effective move to transform your whole body – the forward lunge with overhead hold. This single exercise will train your legs, arms and core all at once.
I truly believe this is one of the most transformational moves ever. Why? Because it’s a full body exercise that helps you train several muscle groups – quads, hamstrings, glutes, abs, shoulders and arms. It gives you a great workout and also helps you burn more calories. It’s a variation of the basic forward lunge where, by holding a weight overhead, you build upper and lower body strength and tighten your core. Not to mention that you’ll shape strong and sexy legs that will look amazing in mini skirts.
If you cannot hold a dumbbell overhead, at the beginning just raise your arms without any weight. Once you master the move and feel more power in your arms, you can gradually add weight. In each case remember to repeat the move 15 times on each leg for 3 circuits total.
How to perform a Forward Lunge with Overhead Hold to tighten your legs, arms and core:
- Stand up straight and raise a dumbbell overhead with both arms.
- Take a big step forward with one leg only, holding a dumbbell overhead.
- At the same time, lower the hips down so the front thigh is parallel to the floor.
- Hold for a second and come back up to a standing position, still holding the dumbbell overhead.
- Repeat this process for the recommended number of repetitions.
Quick tip: Pull your shoulders back and keep abs tight during the exercise. Breath out when you step forward into the lunge and breathe in when you return to the starting position.
You can add three sets of 15 reps of this exercise to any of your workouts. If you don’t have a workout plan yet, or are looking for a new, fun way to workout, check out the 3 Day Shape Up plan. These workouts are only 21 minutes long and will help you shape your core, legs and upper body. Ive gotten some really great feedback on this, so I know you will love it too! Get the 3 Day Shape Up plan for FREE here: www.sexyfit.com/shapeup.