Alternating Curtsy Lunge with Curl to Press

Instructions

1. Stand with your feet shoulder-width apart, holding one 5- to 15-pound dumbbell in each hand. 

2. Lunge one foot behind you and sweep it to the side, past your front foot. Lower your upper body into a squat so that your front thigh is almost parallel to the floor. Don't let that knee pass over your toes. Keep your chest up, shoulders down and navel pulled in. 

3. Bend your elbows to raise the weights with your wrists facing the ceiling, curling up toward your body. Keep your elbows tucked close to your sides.  

4.Press the dumbbell up above your head  

5.Return to starting position by pushing off the front heel and lower the weights. Repeat on the other side. 

6.Complete three to four sets of 10-12 reps on each side.  

Looking for more great leg exercises. Check out our full list in our exercise library.  

Alternating Single Arm Kettlebell Swing

You can perform Kettlebell swings with both arms or alternating one arm at a time.  In this video we focus on the single arm kettlebell swing.  Kettlebell swings have tons of benefits including but not limited to increased power, muscular endurance, and aerobic capacity.  Follow the instructions below and give it a try!

Instructions: 

1. Stand with your feet set wider than shoulder-width 
2. Lean forward with a straight back to grab the kettlebell 
3. Drive your hips forward and swing the kettlebell up to shoulder height with your arm straight in from of you and your other arm out to the side 
4. Swap the kettlebell to your opposite hand while in mid-air 
5. Reverse the swing to the start position 
6. Repeat with the other hand 
7. Complete three to four sets of 12 reps  

Bosu Ball Burpees with Mountain Climbers

No one has ever said, I wish burpees were more challenging.  We still went ahead and added another step to take your burpees to the next level.  Adding the Bosu ball to your burpees will help engage your core and you will finish with a mountain climber move.  Give it a try!

1. Get into a push up position with your hands on either side of the Bosu ball and apply firm body weight  
2. With the weight transferred to your arm sand your core tight, move one knee forward one at a time.  
3. After you have brought both knees up, jump forward towards the Bosu Ball.  
4. Jump into the air 
5. Get back into push up position with hands on either side of the Bosu Ball.   
6. That completes one rep 
7. Complete three to four sets of 10-12 repetitions   

Looking for more great exercise moves?  Check out our complete list in the LivRite Fitness exercise library.

Lateral Step Ups Shuffle

Sorry Bears fans it's probably not as much fun as the Super Bowl shuffle, but the lateral step ups shuffle is a GREAT cardio move that will build muscle in your lower half.  This move is perfect to add to your HIIT workout days or as a way to get your heart rate up on leg days.   

1. This movement is faster than just your normal step up 
2. Use a step, chair, or bench that enables your knee to bend 90 degrees when you step on it. 
3. Get low and place one foot onto the bench or chair. 
4. Shuffle your feet on and off the bench moving at a fast pace
5. Complete three to four sets of 12-30 steps 

Looking for more great leg workouts?  Check out our full list of leg exercises and some to your routine . 

Knee Push ups:

Wanting to add push ups to your fitness repertoire but aren't quite ready to rep them out? Try incorporating knee push ups to your chest or tricep workouts as a way to build up strength.  Do this and you will be well on your way to being able to rep out normal push ups.   Check out the instructions below for proper form.  

Knee Push Ups Instructions:

1. Start in high plank with your shoulders above your wrists and your spine long. 
2. Drop to your knees, rolling to the top of your knees to protect your knee caps.
3. Bend your elbows and lower your chest to the ground.
4. Push through the palms of your hands to straighten your arms.
5. Complete three to four sets of 10-12 repetitions 

Looking for more great exercises?  Check out the LivRite Fitness Exercise Library.