et healthier, stronger, and love your body more? Let these four basic exercises to do at home help you reach your dream! Do this fast workout twice or three times per week. Perform 10 – 15 reps per move, from one to the next with only 30 seconds to no rest in between. Do 2 or 3 sets total.

LUNGE WITH ROTATION

Muscles targeted: Glutes, hamstrings, quads, and Obliques

Lunge-with-rotation

 

HOW TO DO IT

  1. Stand with feet as wide as your hip distance and take arms straight out with your dumbbell
  2. Step forward with left foot and rotate your upper body to the left
  3. Bend knees and lower you until your legs create 90-degree angle
  4. Rotate back to the middle and push off left foot
  5. Stand back up and repeat on the other leg for one rep
  6. Repeat the move 10 – 15 times each side

SINGLE-LEG ROMANIAN LIFT

Muscles targeted: glutes, hamstrings, and abs

Single-legged-deadlifts

Source: golfwrx

HOW TO DO IT

  1. Stand with feet hip-width and right foot lifted off the ground and then your right arm expanded in front
  2. Flex forward from hips and maintain your back flat, lift the right leg straight behind until the body creates a T shape
  3. Put right arm down from shoulder
  4. Go back to the start for one rep
  5. Finish all reps and then repeat on the other side
  6. Do 10 – 15 reps

SIDE PLANK

Muscles targeted: Abs, obliques, and quads

Side-plank

Source: Her Campus

HOW TO DO IT

  1. Lie on left side with your legs as straight as possible and right leg stacked on the left
  2. Raise hips so that your body could create a straight line from neck to ankles
  3. Put your right hand on hip and hold more than one minute
  4. Switch sides and repeat
  5. Do 3 sets of 10 reps

 

EXPLOSIVE LUNGES

          Muscles targeted: Glutes, quads, and abs     

Explosive-lunge

HOW TO DO IT

  1. Begin with your feet together, hands on your hips, step forward with right leg
  2. Flex until your right leg at 90-degree angle
  3. Jump up and switch legs in midair, and then end with the left leg that lunges forward
  4. Repeat lunges and switch sides within one minute
  5. Do 3 sets

 

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