Goblet squat
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- Pick up the kettle bell or dumbbell and hold it up on your chest
- Stand with your feet slightly wider than your shoulders and toes pointing slightly outwards, the feet must remain flat on the floor throughout the entire movement.
- Keep your chest up and look straight ahead.
- Squat as deep as your body will allow while still maintaining a neutral spine and perfect posture.
- Stand back up and repeat the movement again.
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Bulgarian lunge
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- Stand with dumbbells grasped at your side, facing away from bench. You can also use a barbell across your shoulders.
- Extend leg back and place top of foot on bench.
- Lunge down slowly, trying to keep your knees in line with your toes, and your thighs are parallel to the floor.
- Straighten your front leg and repeat.
- Switch legs when you have completed your reps.
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