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Breakthrough Fitness

Movement Monday: Reverse Lunge Combo

Hey, Coach Dom here for another Movement Monday!

Like most Americans nowadays, you’re probably pressed for time but still want to fit in a workout, because that’s your New Year’s resolution. That’s where combo moves can swoop in and save the day.

Today, we’re breaking down a combo strength training move that’ll work your entire body. You’ve heard of the Reverse Lunge, but this time, we’re adding arm and core training to make this a full-body muscle builder.


How To Do It: Reverse Lunge Combo

Grab a 5-lb. dumbbell with your left hand and hold it at your shoulder. Step back into a reverse lunge with your right leg, but let your knee rest on the floor.

Press the dumbbell straight up over your head, then bend at the waist to bring your right hand down to the floor. Keep the dumbbell pointed up at the ceiling while you’re doing this; don’t let it sag with the rest of your body. Straighten, then come to standing.

Do 2-3 sets of 5, then repeat on the other side.


Muscles Worked

The Reverse Lunge will work your thighs, glutes, and calves, both while lowering your body and by standing up again. Doing this movement on both sides makes for a more complete workout of your lower body.

The Arm Press focuses on your upper body: shoulders, deltoids, triceps, and upper back. Using a dumbbell gives you more flexibility; simply increase your weight when you need more of a challenge.

Finally, the Windmill portion of this will work your obliques and stretch your spine.


Try It Out

So the next time you’re running late and need to skip the gym, do a few of these whenever you can fit them in. Maybe during your lunch break or while watching TV in the evening.

For 2019, don’t let “I don’t have enough time” be a reason that you don’t work on your health and fitness. If it’s important to you, find a way to make it happen.

Keep moving,

Coach Dom