3
Walking Lunges
Lunges utilize every muscle in your
legs - quadriceps, hamstrings, glutes
and calves. When performing the lunges, make
sure to keep a neutral spine and keep your
core engaged. Try not to lean forward to avoid
putting extra pressure on the knee. Focus on
dropping the back knee down close to the
ground in each step for a full range of motion.
Look straight ahead and keep your hands on
your hips or out in front of you depending on
your level of balance.
PRO TIP You want to lead each step by
pressing heal to toe to activate your glutes
and hamstrings.
A
B
4
PUSH UPS
Using almost every
muscle in your body,
you can perform this exercise in
an upward, neutral or downward
position. Use your surround-
ings, whether it’s a bench, curb
or picnic table. Proper form for
push-ups is making sure you
keep your hands, elbows and
shoulders all in alignment while
keeping your core tight and
maintaining a neutral spine. If
your lower back begins to drop,
squeeze your glutes and this will
force your body into alignment.
PRO TIP If you're a
beginner, do your push-ups
on your knees.
PLANKS
To complete the circuit and lower your heart rate, you will perform a plank. The plank will be done on your
forearms with feet together and maintaining a neutral spine. Keep your elbows and shoulders in alignment, and hands
flat down on the ground in front of you. Your arms should mirror a 90-degree shape. Make sure to breath during your
plank. Focus on keeping your core muscles tight.
PRO TIP If your lower back begins to sink, squeeze your glutes to maintain a neutral spine.
fredi spring 2017 •
57