Begin standing with your feet hip distance and parallel with your spine in neutral and your core engaged. Hold a medicine ball or a dumbbell in both hands at your chest with your elbows bent in to your sides.
Step your right leg back into a reverse lunge and at the same time twist your torso to the right. Engage your hamstrings and glutes to come out of your lunge, lifting your knee in front of you and at the same time, returning your torso to center and pressing your weight overhead.
Continue on: reverse lunge with a torso twist, knee lift, over head press and so on…for 10 – 15 repetitions and switch sides.
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