Lunge with bicep curl

Recommended Repetitions: 20-30 repetitions each leg

Lunge with bicep curl
  1. Hold a weight/water bottle in each hand
  2. Step forward to complete a lunge - bend your knees to approximately 90 degrees as you reach the full range
  3. Keep your torso upright and your core engaged
  4. Complete a bicep curl with both arms (bending at your elbows to lift weight toward shoulders)
  5. Lower weights back down again. Push off from your front leg to return to the starting position
  6. Repeat alternating legs

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.