| I must be out of my mind because today I'm | | | | Wall Ball Squat |
| going to tell you not to do lunges - one of the | | | | Bodyweight Squat |
| most commonly recommended multi-muscle | | | | Prisoner Bodyweight Squat |
| movements - an exercise that is ubiquitous in fat | | | | Y-Squat |
| loss and muscle-building programs. | | | | Belza Split Squat |
| But there are times when lunges are not | | | | Split Squat |
| appropriate. | | | | Reverse Lunge |
| Today I witnessed a perfect example of | | | | Forward Lunge |
| someone that should not be doing lunges. As I | | | | (NOTE; Here's the key...Everyone should master |
| was in the gym doing Prisoner Forward Lunges | | | | the split squat first before doing lunges. Because |
| and warming up for a 20 minute Upper Body | | | | your feet never leave the floor, the exercise is |
| workout, along came a lady and lunged down | | | | less difficult. Do this instead of lunges if you have |
| beside me, falling all over along the way. | | | | balance problems. This will help you avoid sticky |
| With each repetition she would fall to one side or | | | | situations like the woman in the gym today.) |
| the other, twisting her body viciously over her | | | | Once you've mastered the basic split squats and |
| knee (which I'm surprised she didn't injure). She | | | | lunges, you can then move onto 1-Leg Deadlifts, |
| simply had no co-ordination to be doing the | | | | Bulgarian Split Squats, and 1-Leg Squats and so on. |
| exercise, let alone to be doing it holding the | | | | There are dozens of lower body, booty-building, |
| dumbbells she had in each hand. | | | | hamstring-helping exercises you can do without |
| That my friend, is the perfect example of | | | | weights. |
| someone who shouldn't do lunges. And I know | | | | P.S. Here's how my workout went today...and I |
| that many of you can't do lunges because of | | | | was in and out in less than 20 minutes. |
| sore knees and weak muscles, as you've emailed | | | | Total Body Bodyweight Warmup (where I |
| me for replacement exercises. So let's run | | | | thought up two new push-up exercises for future |
| through my progression of lower body exercises | | | | bodyweight workouts) |
| that will help you get better results from more | | | | Superset #1 |
| appropriate exercises and without hurting your | | | | Chin-ups |
| knees. | | | | DB Shoulder Press |
| We'll start on the mat and work our way up to | | | | Superset #2 |
| standing exercises - just like you should if you are | | | | Dips |
| a beginner. | | | | EZ-Bar Biceps Curl |
| Here's our list of lower body exercise | | | | Superset #3 |
| progressions: | | | | Eccentric Cable Lateral Raise |
| 2-Leg Hip Bridge/Extension | | | | DB Hammer Curl |
| 2-Leg Stability Ball Curl | | | | Again, all in 20 minutes. |
| 2-Leg Hip Bridge/Extension on Ball | | | | Follow the right progression for safety and results |
| 1-Leg Hip Extension | | | | in your fat-burning exercise workouts. |