Alternating Step-Up to Reverse Lunge
WEEK #4 / DAY #1: LOWER BODY + CORE
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21s
Alternating Step-Up to Reverse Lunge – 3 sets x 10 reps per leg, 60 sec rest
Starting Position: Stand facing a bench or platform, holding dumbbells at your sides or bodyweight.
Execution: Step up onto the bench with one leg, driving through the heel of the foot on the bench, then step down and immediately perform a reverse lunge by stepping the same leg back.
Muscles Worked: Quadriceps, hamstrings, glutes, calves, core.
Form Tips: Maintain an upright posture throughout, ensuring the front knee doesn’t extend past the toes during the lunge.
Up Next in WEEK #4 / DAY #1: LOWER BODY + CORE
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Mountain Climbers
Mountain Climbers – 3 sets x 20 reps, 10 sec rest
Starting Position: Begin in a high plank position with hands under shoulders and body in a straight line from head to heels.
Execution: Quickly drive one knee toward your chest, then switch legs, alternating in a running motion while keeping your ... -
Core Circuit #4
6-Minute Core Circuit
High Plank to Alternating Toe Taps – 30 seconds
Side Plank – 30 seconds per side
Bird Dog – 30 seconds
Glute Bridges – 30 seconds
Push Up (modified) – 30 seconds
Repeat 2 times.
