Hi everyone!

The rain may be lashing down here in Ireland, but Friday is still a great day to get a workout in before the weekend. Feeling virtuous after a good exercise session makes a weekend treat or meal out even more delicious šŸ˜‰

Today I trained at Bodybyrne Fitness with my wonderful trainer and friend Amanda. She always makes each workout different, so that I never get bored and my body doesn’t get used to doing the same thing. 

I always look like a tomato after an hour at the hands of Amanda! But I feel so energised afterwards for the entire day, no matter how busy it is.

Today I wanted to speak a little bit about curtsy lunges, which we did in the gym this morning. Also known as a crossover lunge, they’re a variation on the classic lunge and really help to tone your glutes and legs.

They can be done with no weight at all using just your own body weight, or you can add a weight to hold, as I did earlier… 

curtsy lunges

Amanda advises to do them as part of your workout 2-3 times per week – 12-15 reps and 3-4 rounds of the exercise. 

If you’re a beginner, then she suggests alternating your legs. But more experienced gym-goers might find it more challenging to do the 12-15 reps on one leg and then switch over.

This morning, I did my 12 reps on each leg with the weight, and then pulsed for 10 seconds on each leg. No pain no gain, right!?

 

Here is how to do the curtsy lunge:

Begin by standing with your feet at hip width apart. 

Keep your weight on your left foot and take a big step backwards with your right leg, as if you’re doing a ‘curtsy’.

Bend your knees and lower your body right down so that your thigh is parallel to the floor, keeping both knees at a 90 degree angle. 

Keep your shoulders down, your back straight and your abs drawn in. Using your core to maintain your balance also makes a big difference. 

Ensure that your toes on the front leg point forward and press the weight on your front leg down through your heel, to protect your knee.

Draw back up and repeat with the left leg.

Happy lunging!

 

 

 

 

 

 

 

 

 

 

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