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Year Long Workout: Phase IX, Workout A

1A Reverse Lunge from Step

Sets: 2-3 Reps: 15 (each leg) Tempo: 201 Rest: 60 Seconds

Hold a dumbbell in each hand and stand on an elevated surface, such as an aerobics step [1]. Step backward off the surface and onto the floor with one leg, lowering your body until your rear knee nearly touches the floor [2]. Reverse the motion to return to the starting position. That's one rep. Complete all your reps on one leg and then switch legs and arms are parallel to the floor. Allow your knees to bend as you absorb the force of the bar at your shoulders [2]. Reverse the motion to return the weight to the floor. That's one rep.

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