BODY CHALLENGE - PLIE AND LUNGE

Hello guys,

 

Let`s hit today our legs and do great simple basic exercises for toning our lower body.

Plie is great movement for strengthening and tightening your thighs. Stand with your feet apart, your toes pointing out. Stand nice and tall, tuck your tailbone under and contract your glutes. Go as low as you can and make sure your knees do not go over your toes. Then go up. Repeat 30 times.

Lunge back  is excellent full leg workout. Great for strengthening, sculpting and building thighs, buttocks, hamstrings. Lunge can be performed with bodyweight or dumbbells. Also for calories burn you can add jump between lunge positions and do jumping lunges.

Stand with your feet hip-width apart. Step back, keep your core tight, back flat. Your back knee almost touches the floor. Your front knee should not extend your toes. Then go up again to standing position. Repeat it 30 times.
Do 3 rounds total, that means total 90 plié and 90 lunges. Do not forget to stretch afterwards to prevent muscle soreness.

Have a great day!

Pavla

One round:

1. plié - down and up, 30reps
2. lunge back, 30reps

Recommendations:

• do 3 rounds
• keep your back flat
• keep your core tight
• you can use dumbbells (I use 8lbs)

1. Plie - do 30reps

 

2. Lunge back - 30reps

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