Lunge & Punch

Using the clock method shown in the video above is the perfect method to firm up your quads and the area above your knees.

Lunge & punch: How to do it:

  • Start with a basic sidestep – out the right, then out to the left. Then add the arms, using an uppercut motion. To do an uppercut, imagine you’re a boxer, and your arm is coming up toward opponent’s chin. Feel a flex in the bicep muscle with every punch. As you step out to the right, your core and torso rotate to the left, and the right arm comes across the body for the punch. Same thing on the other side.
  • As you get into the swing of it, increase the stepping motion, lunging out further to each side.
  • Next, transform the uppercut punch to a straight, across-the-body punch. Again, when your right leg steps out, your body rotates to the left and you punch with the right arm.
  • As always, even though your arms and legs are in action, your core should be doing a good portion of the work. Maintain that contraction, and think of each rotation as a standing oblique crunch designed to melt away those love handles.
  • Next, start punching up toward the corners of the ceiling, making a diagonal motion across your body.
  • And finally, still lunging out side to side, start punching straight in front of you.
  • Do this in cycles of two: 2 uppercuts on each side, 2 crossbody punches on each side, 2 diagonal punches on each side, and 2 straightforward on each side. Repeat the cycle 4 times.

 

 

curtsy squat

Curtsy squat with cross punch: How to do it:

  • Rest dumbbells on your hips as you place your left foot behind you. Instead of stepping directly back, the left foot should move diagonally back, with the back knee bending down directly outside the right foot.
  • Fire up the core muscles as you squat down with the right leg, feeling the emphasis on your right glute (weight placed firmly in the right heel) as the left foot lightly supports you.
  • As you return to standing, bring the left foot forward, landing with a wide stance.
  • Punch the right hand across your body, toward the left wall, allowing your right foot to rotate as your torso twists to the left, engaging your right glute.

lunge tricep

Lunge with tricep kickback: How to do it:

  • Holding a dumbbell in each hand, step your left foot directly behind you, taking a wide stance, and bend your legs, lowering your torso down into a lunge. Be sure and maintain that core stability to prevent injury.
  • While in lunge position, keep your shoulders over your hips, back knee slightly bent, front knee in alignment with your front toes, shoulders back and down.
  • Feel your weight in your right (front) heel as you push yourself to standing.
  • As you return to standing, do a tricep kickback: Reach your arms back behind you and extend, feeling a squeeze in the tricep.

lunge tricep

Side lunge with bicep curl: How to do it:

  • Stand with dumbbells in each hand in hammerhead position, with palms facing each other.
  • Step out to the right side, with a wide stance. Bend the right leg and lower your hips down as you keep the left leg straight out to the side, feeling a slight stretch in the left inner thigh.
  • Pressing off the right foot, keeping your core engaged, push yourself back up to standing.
  • As you return to standing, curl the weights up toward your shoulders, squeezing the muscles on the front of the arms for a bicep curl.

lunge tricep

Squat with bicep curl and overhead press

  • Holding a dumbbell in each hand, step your left foot directly behind you, taking a wide stance, and bend your legs, lowering your torso down into a lunge. Be sure and maintain that core stability to prevent injury.
  • While in lunge position, keep your shoulders over your hips, back knee slightly bent, front knee in alignment with your front toes, shoulders back and down.
  • Feel your weight in your right (front) heel as you push yourself to standing.
  • As you return to standing, do a tricep kickback: Reach your arms back behind you and extend, feeling a squeeze in the tricep.

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