Here’s another Body Sculpt Strength Series workout and it’s a leg & booty lunge challenge. Although this works primarily the lower body, I have designed this one with a lot of single leg stability work, so your core is going to really get it too! Single-leg and stability work really challenges the body and intensifies the move, so effectiveness is maximized. It’s making good use of our time! :-) If you keep consistent with the workouts in this series, they will sculpt, and tone your ENTIRE body with lean muscle. I've also got a Lean Body Series for your cardio and muscle sculpting pleasure! ;-) You can combine workouts from these two series throughout the week, for an awesomely effective, well-rounded, and efficient workout program that will really help you hit your goals!

Be sure to check-in and say

Killer Legs 200 Lunges Challenge: Body Sculpt Strength Workout #13

Here’s another Body Sculpt Strength Series workout and it’s a leg & booty lunge challenge. Although this works primarily the lower body, I have designed this one with a lot of single leg stability work, so your core is going to really get it too! Single-leg and stability work really challenges the body and intensifies the move, so effectiveness is maximized. It’s making good use of our time! 🙂 If you keep consistent with the workouts in this series, they will sculpt, and tone your ENTIRE body with lean muscle. I’ve also got a Lean Body Series for your cardio and muscle sculpting pleasure! 😉 You can combine workouts from these two series throughout the week, for an awesomely effective, well-rounded, and efficient workout program that will really help you hit your goals!

Be sure to check-in and say “hello” and tell me how you’re doing!

Train. Nourish. Transform.

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MOVE OF THE WEEK: Curtsey Lunge Bicep Curl! This variation of lunge is great because well, you get to curtsy, AND it gives you an awesome butt and great legs! The trifecta of a great move! The curtsy lunge works your glutes, tones your inner and outer thighs, and strengthens your calve muscles. It also challenges balance, and therefore your core. Put your curtsey lunge into double-duty by adding a bicep curl. I also like adding a kick but that’s a MOTW for another time! ;-) This is a great move - have fun with it! 💪

Technique:

1) Begin standing with your feet hip width apart, arms at your sides.
2) Keeping your weight in your left food, take a big step back with your right leg, crossing it behind your left leg (as if about to curtsey).
3) Bend your knees and lower your body straight down until your front thigh is parallel to the floor, and both knees are bent at 90 degrees.
4) Perform your bicep curl at this bottom position and be sure not to use momentum by swinging your arms. Up for 1 count down for 3 counts (use that negative force)!
5) Be sure to keep your abs tight and your back straight, chest up.
6) Holding your abs drawn in, return to the starting position. That’s one rep. Perform 12-15 reps before switching to the other side.

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Let's workout together! 💪 Find me here: 🌟Website: https://www.FitForceFX.com
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🌟Pinterest: https://www.pinterest.com/fitforcefx/

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MOVE OF THE WEEK: Curtsey Lunge Bicep Curl

MOVE OF THE WEEK: Curtsey Lunge Bicep Curl! This variation of lunge is great because well, you get to curtsy, AND it gives you an awesome butt and great legs! The trifecta of a great move! The curtsy lunge works your glutes, tones your inner and outer thighs, and strengthens your calve muscles. It also challenges balance, and therefore your core. Put your curtsey lunge into double-duty by adding a bicep curl. I also like adding a kick but that’s a MOTW for another time! 😉 This is a great move – have fun with it! 💪

Technique:

1) Begin standing with your feet hip width apart, arms at your sides.
2) Keeping your weight in your left food, take a big step back with your right leg, crossing it behind your left leg (as if about to curtsey).
3) Bend your knees and lower your body straight down until your front thigh is parallel to the floor, and both knees are bent at 90 degrees.
4) Perform your bicep curl at this bottom position and be sure not to use momentum by swinging your arms. Up for 1 count down for 3 counts (use that negative force)!
5) Be sure to keep your abs tight and your back straight, chest up.
6) Holding your abs drawn in, return to the starting position. That’s one rep. Perform 12-15 reps before switching to the other side.

Train. Nourish. Transform.
Full workouts, fitness & health tips, motivation, & healthy recipes.

Let’s workout together! 💪 Find me here: 🌟Website: https://www.FitForceFX.com
🌟Facebook: https://www.facebook.com/FitForceFX
🌟YouTube: http://bit.ly/1LJYQzH
🌟Pinterest: https://www.pinterest.com/fitforcefx/

Music: Executed Monster by Roberro
http://ccmixter.org/files/Robbero/41427
CC Attribution (3.0)

#fit #fitfam #fitspo #fatburn #fatloss #fitgirl #fitness #fitmamma #fitmommy #fitforcefx #fitjourney #fitnessgoals #freeworkouts #fitnessaddict #fitnessjourney #workout #weightloss #workoutvideo #weighttraining #weightlossjourney #hiit #homegymlife #homeworkout #bikiniready #bodyafterbaby #leanbody #lunges

MOVE OF THE WEEK: Forward lunge rotators work your gluteus medius and minimus (aka the abductors at the outside of your hips), your quadriceps, hamstrings, and those pesky adductors at the inner thigh (score!). This is also a great core exercise, as the rotation engages the erector spinae, which run along the spine, the obliques at the sides of your torso and the deep abdominal muscle, the transverse abdominus! This move also builds coordination and balance, while enhancing posture.

How to:
1) Stand with feet shoulder width apart, holding a dumbbell/medicine ball in front of you.
2) Step forward with one leg, bending knees without extending the front knee past the toes. Your front leg should be parallel to the floor.
3) Twist torso in the direction of the front leg and then return to forward facing position.
4) Step back to starting position and repeat on the other side. Each lunge counts as one rep.

If you are new to exercise, master the basic forward lunge before adding the rotation movement, or weight. If you experience knee or back pain during the exercise, stop immediately and seek advice from a health care practitioner.

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MOVE OF THE WEEK: Forward Lunge Rotators

MOVE OF THE WEEK: Forward lunge rotators work your gluteus medius and minimus (aka the abductors at the outside of your hips), your quadriceps, hamstrings, and those pesky adductors at the inner thigh (score!). This is also a great core exercise, as the rotation engages the erector spinae, which run along the spine, the obliques at the sides of your torso and the deep abdominal muscle, the transverse abdominus! This move also builds coordination and balance, while enhancing posture.

How to:
1) Stand with feet shoulder width apart, holding a dumbbell/medicine ball in front of you.
2) Step forward with one leg, bending knees without extending the front knee past the toes. Your front leg should be parallel to the floor.
3) Twist torso in the direction of the front leg and then return to forward facing position.
4) Step back to starting position and repeat on the other side. Each lunge counts as one rep.

If you are new to exercise, master the basic forward lunge before adding the rotation movement, or weight. If you experience knee or back pain during the exercise, stop immediately and seek advice from a health care practitioner.

Follow me on YouTube and Facebook!
Train. Nourish. Transform.
Workouts, fitness & health tips, nutrition, & healthy recipes.

#fit #fitfam #fitspo #fatloss #fitgirl #fitness #fitchick #FitForce #fitmamma #fitmommy #fitjourney #fitnessgoals #fitnessquotes #fitnessjourney #fitnesslifestyle #fitnessmotivation #workout #weightloss #weightlossjourney #workoutvideo #lunges #bodyafterbaby #yoga