Exercise 2: Dumbbell Lunges

For the first 4 workout sessions, practice without carrying dumbbells.

• 1. Start position stand upright, feet parallel hip-width apart.
• 2. Lunge forward with your left leg in a medium size step. Keep the ball of your back foot firmly anchored to the ground. Back is upright and body stable. Avoid leaning over the front leg. Pause for a moment to balance. Ensure that the front knee does not extend in front of ankle.
• 3. Step the back foot forward to meet the front foot and come to a standing posture. Pause for a moment.
• 4. Repeat lunge movement with right leg forward. Pause to stabilize the body. Then step the back leg forward to meet the front foot.
• 5. Alternate the legs as you are "lunging" forward. After a few lunges or when you run out of space, turn around and repeat lunge.
• 6. Repeat desired number of reps.
• 7. When using dumbbells, hold them in front of the waist to chest level with elbows bent and close to the body. Use light dumbbells.

Option – Lunge with right leg forward. Pause to stabilize body. Then bring right leg back to start position. Pause for a moment at the start position to balance. Lunge forward with your left leg now and repeat the movement. This variation keeps you in one spot on your mat.

Beginners – Without dumbbells for the first 2 sessions. Lighter weight. 12 – 15 reps x 2 sets Intermediate – Heavier weight. 8 – 12 reps x 2 – 3 set