Backward lunge with front kick

Recommended Repetitions: 10-15 repetitions each side

Backward lunge with front kick
  1. Start in a standing position with your feet slightly apart
  2. Keeping your torso upright and your core engaged, step back with one foot to complete a lunge - bend your knees to approximately 90 degrees
  3. Step back toward starting position, swinging your leg through to complete a kick
  4. Return to starting position and repeat on the other leg

Warm up, cool down and stretch

Before you get into your workout it’s important to warm up. Just five minutes of light activity is all you need. Things like:

  • Walking
  • Jogging on the spot
  • Pumping your arms
  • Shoulder rolls
  • Controlled punches
  • Circular ‘windmill’ arm movements in the air.

After your workout, cool down by following any of the above activities, again for five minutes. This is also a great time to stretch your muscles holding each stretch for 20-30 seconds. Make sure you hold at a point where you can feel the stretch but you shouldn’t feel discomfort or pain. Don’t bounce through these, just slow steady movements.

Disclaimer: If you have been inactive for a while, have heart disease, or a close relative with heart disease or if you have other major health problems, or are pregnant, please check with your doctor before following these workouts.