It’s easy to skip workouts, eat a little more, and say goodbye to your routine over the holidays. But even a small break from discipline can be too much if not done in moderation. But worry not; here’s Bhagyashree’s workout video, which shows a 2-step upper- and lower-body routine that is not just quick but also addresses our cardio and weight-training goals over the holiday season.
“A quick workout .. so that you don’t waste precious holiday time.
1. Reverse lunge with front rows
2. Weighted lunge walk.
Do 3 sets of 20reps each and you would have got your cardio n weight training for the day,” she mentioned in the caption of her Instagram post.
Varun Rattan, co-founder of The Body Science Academy, shared that functional exercises like lunges directly impact the glutes, quads, hamstrings, and core and are known to strengthen and stabilise the muscles from the waist down. In fact, they are considered the best leg exercises for their ability to build muscle and burn fat. “Functional strength is the ability to move your body in different directions and with different ranges of motion. This type of strength is important for everyday activities and can help prevent injuries,” he explained.
Spoorthi S, fitness expert, cult.fit concurred and shared that lunges are a compound exercise that works the quadriceps, hamstrings, glutes, and core. “They are a great way to strengthen and tone your lower body, and they can also help improve balance and coordination. The functional nature of lunges mimics real-life movements, making daily activities easier,” she said.
Keep your back straight and your core engaged. (Source: Freepik)
How to do a weighted lunge?
Spoorthi shared a quick guide to ace a weighted lunge and a reverse lunge:
- To do a lunge, stand with your feet hip-width apart. Step forward with one leg, lowering your body until your front thigh is parallel to the ground.
- Your back knee should be bent at a 90-degree angle, and your front knee should not go past your toes.
- Keep your back straight and your core engaged.
- Push back up to the starting position and repeat on the other side.
- Start with a weight that is challenging but not too heavy. Focus on your form over weight, and avoid lunges if you suffer from knee pain.
Reverse lunge
- Start by standing with your feet shoulder-width apart.
- Step back with one foot and lower your body until your back knee is hovering just above the ground.
- Push off with your back foot and bring it forward, driving your knee up towards your chest.
- Repeat on the other side.
To get the most out of these leg-strengthening exercises, it’s essential to incorporate them into a well-rounded workout routine. “A good place to start is by performing two to three sets of each exercise, with 10 to 15 repetitions per set. As you get stronger, you can increase the number of sets or add resistance to make the exercises more challenging,” said Rattan.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to.