Movement Monday: Walking Lunge + Press

Profiling a great full body exercise-the walking lunge + press-and sharing an awesome circuit to try. 

Happy Monday! I’m actually okay with it being Monday! Why?

  1. I’m in California!
  2. It’s a short week!
  3. The Radiance Retreat is this weekend!!

SO many fun things going on this trip 🙂

For Movement Monday this week,  I’m profiling a lunge and press, with a couple progressions/regressions. Fit it to your level!

One of the most frequent comments I’ve been hearing from women around me is that it can be very hard to fit exercise into their daily routines. I want to help.

Each week, I profile one awesome exercise, explain why I love it, show some demos, and share a sample circuit you can throw into your day. Each movement will either be bodyweight or only require dumbbells. If there is an exercise you would like to see profiled, let me know in the comments below.

Why I love it

Spoiler: it’s actually three exercises in one, and how can you not love that?! The walking lunge and overhead press is a compound movement that challenges multiple muscle groups, while also providing a balance challenge! Incorporating movements like these into your workouts will help you get the results you’re looking for, and they’re just plain fun.

Demo

Important cues:

  • Start in a standing position, weights at your side.
  • Engaging your core, lunge forward.
  • As you walk forward, come up to balance on your working leg.
  • While balancing, perform an overhead press.
  • Return the weights to your sides and lunge forward with the opposite leg.

Regression options:

  • Skip the single leg balance
  • Decrease your weight and range of motion of your lunge

Progression options:

  • Add an isometric hold for 2 seconds at the bottom of the lunge
  • Increase your weight and range of motion of your lunge

Sample circuit

Full body dumbbell circuit

Today’s workout focuses on compound movements that work both your upper and lower body at the same time. The timing is a little different than workouts I’ve posted before, with defined rest intervals. This circuit is based on Metabolic Effect’s concept of Rest Based Training.

You’ll work as hard as you can for one minute, resting as needed within the work interval. With these movements, you will need to rest! So take the rest time you need. Transition as quickly as you can between each movement and rest at the bottom of the round.

Even though this workout looks short, I promise you, it’ll leave you gassed! If you’re up to it, repeat 3-4 times.

What’s one movement you would like to know more about?

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