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Exercise Guide
LUNGES
Stand with one foot forward and one foot back. Start with a dumbbell in each hand
and your arms at your sides with your palms facing your sides. Stand straight with
your chest out and abs tight. Keeping your back straight, lower your body until
your thigh is parallel to the floor. Pause and slowly return to the starting position.
Repeat for the other leg. Exhale on the lunge, inhale on the return.
TARGET MUSCLES
Quadriceps, Glutes, Hamstrings, Adductors
Proper Form
Keep your back straight, head up and do not let your knees go
beyond your toes.
CALF RAISES
Stand with your feet shoulder width apart. Start with a dumbbell in each hand and
your arms at your sides with your palms facing your sides. Stand straight with your
chest out and abs tight. Slowly push yourself up using the balls of your feet, raising
your heels as high as possible. Pause and slowly return to the starting position.
Exhale on the lift, inhale on the return.
TARGET MUSCLES
Calves
Proper Form
Keep your knees straight throughout the exercise.
START
FINISH
START
FINISH
