All the lunges for the first circuit, upper body for the second, and ab crusher to finish. This workout incorporates a few bodyweight lunge variations. Single leg exercises help to strengthen both sides of the body, which creates balance. Most people have a dominant side, so it’s important to work both sides independently. This leads to a well-rounded athlete.

Each lunge variation hits a different part of the lower body. All hit the glutes, but the forward and walking lunges are more quad dominant, compared to the curtsy and reverse lunges. I also threw in the banded squat steps, this way you hit the upper glutes and get in a lateral component. For the upper body, I hit vertical and horizontal presses, along with some ring rows. This hits all the bits.

Then, abs to finish. I’m not a huge fan of crunching exercises, but ab rollout are a great stability exercise that incorporates the whole body. They will leave you really sore though, so always do less than what you feel. Make sure when you do your rollouts, you squeeze the glutes, that way you take the pressure off your low back. If you feel your lower back, then you need to rest and progress accordingly. Enjoy this workout!!

Circuit 1 – 3 Rounds:
10 Forward Lunges L/R
10 Reverse Lunges L/R
20 Walking Lunges
10 Curtsy Lunges L/R
10 Banded Lateral Steps L/R

Circuit 2 – 3 Rounds:
10 Push-ups
10 Arnold Presses with 20lb DB’s
10 Ring Rows

Ab Finisher – 1 Round:
20 Ab Wheel Rollouts

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