Get more out of your lunges!
Inside Out Fitness - "Walk The Talk"
RSS Follow Become a Fan

Delivered by FeedBurner

Recent Posts

Meet Erik, "Athlete of the Month"!
You can!
Fat Fighters 6
True power!
Canadian Death Race Training!

Most Popular Posts

The Brazillian Butt Lift: The Plie
Dreya Weber (50 yr. old) is proof that aging doesn't have to mean conceding!
MEET YOU MUSCLES: Forearm Muscles
Top 10 workout DVD's of 2011---Recent women's Survey.
Post-op hip replacement exercising


"Rick's Butt Kickin 24Hr. Gorge Ultra-Run Challenge"!
"THE" Interviews
100 marathons!
15 3rd St. Hood River
5000 Miles for the Big 50!
A Personal Trainer For You!
Aging well!
All things beautiful!
Angles! Its all about working those angles!
apps for fitness
Athlete of the Month
body-weight exercising
Book and Article Reviews
Brain Power for Fitness!
Breathing properly
Canadian Death Race 2015 training!
client tracker
Dedications From The Heart!
Exercises for the park
fat loss
Fight Week
Fitness business
Fitness Facts
Fun in the Gorge!
Functional Training
Functional Training Equipment!
Good Communication
Good Posture
Great music!
Happy holidays!
Health and Fitness and Humanity
Helping Hand To My clients
Home Gym
In Relationship With Life!
Inside Out Fitness in the area
Inside Out Fitness Referral Program
Inside Out Fitness's Massive amout of Equipment
Interval Training
Kids Contest
Kids Functional Fitness Scholarship
Kiteboarding The Gorge!
Limited Time Offer
Lose That Fat!
Martial arts
Medical information
Meet Your Muscles
Movement of the body
muscle of the week
My awesome clients!
New "Functional" training equipment
new pics
New studio
New This Month
Out & About!
Pain relief
poems and quotes
Portable Fitness Equipment
Power Lifting
Pre and Post-Op Exercise
Question of the day
Questions & Answers
race updates
Rick's 100th marathon "Canadian Death Race" 2015!
Rick's Dream
Rick's Dream Team
Rick's Fitness Pointers
Rick's short story of the week!
safety with exercises
SAQ Sports Training
Sign Up For This Post!
Snap Fitness
Snap's Fat Fighters
Strength Training
Subscribe As A Reader To This Blog!
Sunday Questions
Tabata Training
Tests and test values
The Clinician
Trails of the "Beautiful Columbia River Gorge
True prevention!
Very cool stufff!
Walk The Talk
War on pain!
Watch less. Do more!
Weekends in the Gorge!
weight loss
Who is it?
Windsurfing in the Gorge!


March 2015
February 2015
January 2015
December 2014
November 2014
October 2014
September 2014
August 2014
July 2014
June 2014
May 2014
April 2014
March 2014
February 2014
January 2014
December 2013
November 2013
October 2013
September 2013
August 2013
July 2013
June 2013
May 2013
April 2013
March 2013
February 2013
January 2013
December 2012
November 2012
October 2012
September 2012
August 2012
July 2012
June 2012
May 2012
April 2012
March 2012
February 2012
January 2012
December 2011
November 2011
October 2011
September 2011
August 2011
July 2011
June 2011
May 2011
April 2011
March 2011
February 2011

powered by

The home of: Fat Fighters VI

Get more out of your lunges!

Take Your Lunges to the Next Level
June 20, 2011 at 1:17 pm
By Karla Walsh
Last week, I was lucky enough to join in a group training session with star trainer Brett Hoebel, who helped contestants on last season’s Biggest Loser ranch drop hundreds of pounds. And let me tell you, he knows how to make a person sweat!

At the end of the heart-pumping workout that included plenty of squats, jumping jacks, punches and kicks, Hoebel led us through a quick circuit that he promised would help shed pounds if you stick with it. The entire routine was effective, but I had a “light bulb moment” during the lunge section.
Your lower body should be in this position at the bottom of a lunge. (Photo by Karen Pearson)
Lunges are normally one of my favorite exercises because they challenge the large muscle groups (in other words, they burn plenty of calories and increase your heart rate!) while strengthening your lower body. So I was pumped when Brett taught the class a few tricks to kick my go-to move up a bit. Try them today:
  • Level 1. Perform a traditional lunge: Step forward with one leg into a lunge position, keeping your front knee behind your toes, and bring foot back to start. Switch legs and repeat.
  • Level 2. Space it out: Complete the same lunge motion, but do it while stepping over the width of a yoga mat (drop the front heel just past the front edge of the mat while keeping the back toe behind the back edge) and lightly tap your back knee on the mat at the bottom of the lunge. Try to step completely over the mat—doing so will ensure that you’re taking a large enough step. Bring foot back to start, switch legs and repeat.
  • Level 3. Lunge over an imaginary hill: Continue lunging over the yoga mat, but this time, imagine that you’re stepping over a small (approximately six inch) hill in the middle of the mat. This will force you to lift your foot up before gently lowering it down in front of the mat—increasing the leg burning powers. Tap your back knee, like in level two, and bring foot back to start. Switch legs and repeat.
Make any of these variations harder: Hold one dumbbell in each hand.
Do the level that suits you for 30 seconds, take a 30 second break, and repeat three more times.