Reverse Lunge to Kickback

Getting bored of regular lunges and want to mix them up.  Try the reverse lunge to kickback.  This is a great variation to add to your leg workouts days.  Take a look below to see our video instruction. 

Instructions:

1. Start standing tall
2. Lunge back with one leg, dropping the back knee toward the ground as you sit back in your front heel 
3. Drive through your front heel to come back up to standing without putting the other foot down 
4. As you stand and balance on the front leg, lift the leg you lunged back on up behind you, extending your hip as you squeeze your glute
5. Try not to lean way forward as you lift. Don’t focus so much on how high you lift, but on feeling your glute power the kickback 
6. Tap the toe down if needed and repeat the lunge on the same side 
7. You can tap the toe down even between the lunge and kickback to help with balance 
8. Complete three to four sets of 10-15 reps on each leg 

Looking for more great exercises?  Check out the LivRite Fitness exercise library for our full list. 

Looking to add some moves to your shoulder days?  This move is a combination of forward raises and lateral raises.  It's a great way to work your shoulder muscles and by the end of each set you will be able to feel the burn.  Try it out today!

Instructions:

1. In a standing position, hold a pair of dumbbells at your side. This will be your starting position 
2. Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging or cheating
3. At the top of the exercise move the weights out to the sides, keeping your arms extended 
4. Lower the weights with a controlled motion 
5. This completes one rep 
6. Complete three to four sets of 10-12 repetitions 

Looking for more great shoulder exercises? Check out the LivRite Fitness exercise library for our full list. 

Wall sits are one of my favorite exercises. Not only because they are a great isometric exercise that work a lot of muscles, but you can do them pretty much anywhere. 

All you need is a wall and some motivation!  Check out the instructional video below for proper form. 

Wall Sits Instructions:

1. Stand with your back pressing against a wall 
2. Slide down into a squat position by moving your feet forward until your knees make a 90-degree angle and your hamstrings are parallel to the floor 
3. Complete 3-4 sets of 20 seconds, 1min, or as long as you can! 

MuscleS worked

• glutes
• calves
• quadriceps
• calves
• adductor muscles

People keep asking me how they can get their heart rate up in between sets during lifting days.  A great way to do this is by adding quick hitting cardio moves. 

Bosu ball toe taps are a perfect example of one of these quick moves that will increase your heart rate.    

Check out the instructional video below for details on proper form.  

Instructions:

1. Stand behind a Bosu ball 
2. Rest one foot on top of the dome, with the toe down 
3. Quickly switch legs to bring the opposite foot on the dome
4. Switch feet quickly, tapping one foot on top of the dome then the other
5. Keep switching legs 
6. Complete for a desired time or three to four sets of 20-40 taps on each foot

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