Muscles Worked: Glutes, quadriceps, hamstrings, core muscles.
Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body.
Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, bend your knees and lower your body toward the ground. Your front knee should be directly over your ankle and your back knee should only be a few inches above the ground and you should be on your toes on the back foot.
Push off with the front foot and return to the starting position without letting your foot or toes drag on the ground.
One Arm Curls with Dumbbells
Two Arm Curls with Dumbbells
Curl and Delts with Dumbbells
Front Shoulder Raise with Dumbbells
Lunge Curls with Dumbbells
Reverse Fly with Dumbbells
Shoulder Circles with Dumbbells
Shoulder Press with Dumbbells
Side Shoulder Raise with Dumbbells
Squat Curls with Dumbbells
Squat Shoulder Press with Dumbbells
Squats with Dumbbells
Triceps Kickbacks with a Dumbbell
Upright Row Squat with Dumbbells
Vertical Shoulder Raise with Dumbbells
Always make sure your front knee is directly over your ankle.
You can perform back-to-back repetitions on one leg or alternate legs.
Practice pushing off hard to make sure you are using your leg muscles to return from the lunge position to the starting position.