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WALKING LUNGE


Stand with feet together. Perform a forward lunge by taking a big step forward and bending your front leg until your thigh is parallel with the floor and your back knee is about an inch above the floor. Then, rise up and bring your back foot forward a big step and lower into another lunge. Alternate the leg you step forward with each time, as if walking. Make a total of four to six steps forward, and then reverse the move, taking four to six backward walking lunges.


Want to intensify the lunges? Hold a pair of lightweight dumbells as you lunge.


ISO TOWEL ROW Y SQUAT


Stand up straight, with your feet shoulder-width apart. Raise your arms above you and slightly to the sides forming a Y shape with your arms and body. Sit your butt back, while bending your knees—as if sitting in a chair—until your thighs are nearly parallel with the floor. Keep your weight on your heels (not toes) during this movement. Pause, and then stand and repeat without dropping your arms. Do 12 repetitions.


Grab the end of a bath or beach towel with each hand and roll it up as if you were ready snap it at someone in the locker room. Stand on the middle of the towel with your right foot, bend at the waist and right knee slightly, and straighten your left leg out behind you supporting yourself on the ball of your foot. With chest up, flatten your back so it forms a straight line from your heel to your head. With a firm grip on each end of the towel, pull as hard as you can toward your body, squeezing your shoulder blades together. Maintain this isometric hold for 30 to 60 seconds, taking breaks as needed.


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