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Heisman Medicine Ball Lunge

November 30th, 2009 No Comments

“Breaking Down The Workout” — Francesca Meccariello

This move challenges your balance, speed and quickness while working your core, legs, hips and glutes.  Please note, this is an intermediate exercise.  You need to have a strong core to perform the movement safely.

The Set Up:

  • Be sure you have done a dynamic warm up to engage your nervous system prior to performing this intermediate/advanced exercise.
  • Stand with feet shoulder width apart holding a light medicine ball at your waist.
  • Retract your shoulders and engage your abdominal complex.

The Movement:

  1. Step your left leg back into a straight leg lunge as you rotate your upper body with medicine ball toward the right leg.
  2. As you step your left leg back up, drive your knee forward until your thigh is parallel to the ground. Rotate your upper body/medicine ball toward the up (left leg).

Repeat for 12-15 reps then switch sides. Do 2-3 sets.

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