• Terry Miller

Week 11 Challenge!

Week 3 of the Corona craziness brought me back to the reality of the challenging that people need to keep their focus. Not only will it give you something to do in your home, but it will also help you to stay sane and light. Sane because physical exercise improves mental health, and light because physical exercise helps you keep your weight down. 

This week I am skipping ahead of my plan and going for a challenging exercise. The lunge! There is a static lunge, a step out lunge, a rear lunge and a walking lunge. This week we will concentrate on the static lunge. If you can do them outside, get outside to the fresh air, but you can do these anywhere. They are a great leg burner and calorie burner. Depending on your weight and how intense you workout, lunges burn from 4-9 calories per minute. They engage the quadriceps (the muscles in the front of the leg), the hamstrings (the muscles in the back of the leg) and the glutes. With this type of challenge, you will gain strength, endurance, and sculpt your legs, while you are working on core balance.

To get in position for a static lunge, step out 3 to 4 feet with one leg. Keep your hips directed forward. To perform the lunge, drop your back knee to the ground without letting your body travel forward. Think of moving like an elevator. Keep your core tight, and your body erect with good posture. Keep your front knee tracking in the same direction as your front foot, which should be straight forward. If you are traveling up and down like an elevator, your front knee will not travel over your front foot. 

Ready? You are all set. Pick



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