Don't Do Walking Lunges!

What?! You mean lunges (or split-squats) are not good for me?! Now let's get serious here. Many of you may not realize that squats are one of the best lower-body exercises you can do to get your legs in shape. Lunging (or split-squats) are simply a variation of the amazing squat exercise, and who doesn't want to have a nice firm back-side?!

When writing programs for myself or clients, I try to implement some form of squatting (and/or deadlifting) each workout. Combine that with some push-ups, pull-ups, presses, rows, abs, etc. and you have a great workout lined up! To give a better example, I am including the workouts that I have done for the last 3 consecutive days to help me achieve some of my own fitness goals. Try alternating these workouts for a 6-day program with one day rest at the end, or complete for 3 days of training with one day off, then repeat. Grab a kettlebell of appropriate weight to you (I used a 16kg) and go!

Workout 1:
Z-Health
5 Get-ups each side
KB Swings 30..25..20..15..10..5
Windmills x 5 ea
Serratus Crunches x 25
(Super-set windmills and crunches 5 times through.)

Workout 2:
Triple Walking Lunges x 10ea
Fast Push-Ups x 10
Snatches x 10ea
Hanging Leg Raises x 10
Repeat 5 times through with little to no rest.

Workout 3:
Push-ups on floor
Push-ups on 1 step
Push-ups on 2 steps
15 Goblet Squats
(Begin with 5 push-ups each step, then 4...3...2...1)
Move as quickly as possible.

Then (with little to no rest) 5 rounds of...
Laying Leg Raises x 10
Toe Touches x 10

Workouts 1 and 3 I completed at home, so there's no excuse of not having a gym membership! If you don't have a kettlebell click here to order one, or simply grab a dumbbell or complete exercises with body-weight. Let me know how it goes!

Good Luck and Great Health!