video phone beyonce mp3 OneResult.com - Dumbbell Lunges

What You'll Need
The name may show its cards huh? Well, in case you're wondering you'll need a pair of dumbbells.

Why You Should Be Doing This Exercise
A true classic. This is the Friday night game, the Saturday morning special, the Sunday afternoon show-down. It's all of them, rolled into one. And it's great for your hamstrings, glutes, and quads as well.

Start
Holding the dumbbells by your side, stand upright, staring out into the great abyss. You'll be lunging forward momentarily, so pull yourself together. Champions lunge well.

Middle
Lunge forward so that your lead foot lands on its heel, and then forefoot (think balls of your feet). The step forward should be a generous one, but don't get crazy with it. Bring your rear knee to almost touching the ground, all the while keeping your upper body straight. While lunging, your knee and foot should always be pointed in the same direction. Oh, and those hands? Keep them at your hips.

Finish
Once you've lunged forward and your rear knee is hovering above the floor, it's time to return to the starting, legs together, standing position. To do that, push from the lead foot and bring the extended knee back to a straight position. Once that happens, lunge forward with the leg that was playing the supporting role in the first film.

Key Don'ts
Do not lean forward with your torso, do not bang your knee of the floor, and do not lose your balance during the lunge position. Own this exercise. Make it happen.

video phone beyonce mp3 OneResult.com - Dumbbell Lunges
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