eXtreme Boot Camp South Africa

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Call Today +27 (0) 76 722 3782
Email: info@extremebootcamp.co.za

eXtreme Boot Camp South Africa - Join Us Today!

Lunge for Sexy, Strong Legs! (Extreme Boot Camp Style!)

Good Morning Boot Campers!!!

 

Only three days left ’til Christmas, hope the shopping is done and that you’ve stocked up on HEALTHY food and snacks!!! ;-)

 

As I promised you 2 days ago – we will be chatting about lunges today, and I will be telling you how to lunge properly and give you the different variations.  Enjoy!!

 

lungeAlternating Forward Lunges:  These are the most basic of them all.  Stand upright with feet together, toes facing forward, hands on hips or stretched out in front of you.  Take a big step forward with your left leg; be sure to place your foot far enough forward so the knee of that leg stays behind your toes.  Launch off that foot stepping back together, repeat with other leg.  Keep your spine straight, brace your abdominal muscles and keep your shoulders back but relaxed.

 

Alternating Side Lunges:  Stand upright with feet together, toes facing forward, hands on hips or stretched out in front of you.  Take a big step to the side with your left leg, bend your left knee and lunge down keeping your right leg straight.  Keep your spine straight and shoulder back and brace your abdominal muscles.  Launch off your left foot stepping back together, repeat on right leg.

 

Alternating Reverse Lunges:  Stand upright with feet together, toes facing forward, hands on hips or stretched out in front of you.  Take a big step backwards with your left leg; be sure to place your foot far enough back so that the knee of the front leg stays behind your toes.  Step back together, repeat with other leg.  Keep your spine straight, brace your abdominal muscles and keep your shoulders back but relaxed.

 

Right, now that you know how to do the basic lunges correctly, you can do so many different variations of this drill, such as walking lunges, reverse lunges with a knee drive or front kick, jump lunges, sprinter lunges – you name it, you can do it!!

 

Hopefully you’ve found these last two posts helpful.  Feel free to leave your comments to these posts on Facebook, Twitter, or here on the website.  Tomorrow we will be dealing with Supine Hip Bridges.  Until then – have a fabulous day – stay safe, stay lean and keep training!!!

 

Meet Sharon, who heads up www.eXtremeBootCamp.co.za !

Outdoor fitness training specialist that runs eXtreme Boot Camp

Be prepared!!

• extreme FUN

• extreme FITNESS

• extreme MOTIVATION

• extreme INSPIRATION

• extreme DETERMINATION

• extreme PERFORMANCE

How do I register?

Contact SHARON for FUN FEARLESS FITNESS – Call Today +27 (0) 76 722 3782

Email info@extremebootcamp.co.za
Website www.extremebootcamp.co.za

Strength and Stamina Development for ALL – Extreme Boot Camp Style

Good morning Boot Campers

 

I often get asked what are the essential few exercises to do to maintain your fitness in the “off” season.  Well, here goes:

 

side lunge_frontWhether you’re a swimmer, golfer, runner, triathlete, body builder or just someone who wants to get fit and look good, if you’re serious about getting better at your sport, you’ll need to know how to squat and lunge properly.

 

Why?

 

Well, squats and lunges are functional.  You squat and lunge every day and use the muscles that squats and lunges develop in most of your active life, from standing up to lifting a box to sitting down to getting in and out of your car, etc.

 

As an athlete, squats and lunges can’t be rated high enough in the hierarchy of exercises that you need to succeed.  Want to jump higher?  Get squatting and lunging.  Run faster?  Squats and lunges, again.  How about just more stability?  Yep.  Squats and lunges.  All athletes will benefit from squats and lunges, provided they are executed correctly.

 

Squats and lunges work an array of muscles that are put into action each time you sprint, go up for a rebound or even get set to receive a serve from your tennis opponent.  These drills work the muscles at the front, back and inside of your thighs (the quadriceps, hamstrings and adductors), as well as your butt, calf muscles, back and abs.  When done correctly, they’ll help loosen your hips; increasing your range of motion and helping you run faster.

 

Not an athlete?  Just want to shape up and lose weight?  Well, get squatting and lunging!!!  These drills are EXCELLENT for toning the entire lower body and then some.  Just ask my Boot Campers – you want a toned butt and sexy legs??  Oh yeah – pack out them squats and lunges!!!

 

To really get the best benefits from you squats and lunges – you need to know how to execute these drills correctly.  A poor technique will result in injuries and will make you hate doing these exercises.

 

Not sure how to do it?  Then rather consult a personal trainer… Or simply come and join Extreme Boot Camp, as we do plenty of these drills at Boot Camp.

 

THere are so many variations of squats and lunges that you can do – the list is endless.  I will post the descriptions and photos for some of these over the next couple of days – so keep reading!!!

 

Just remember… Squats and lunges are some of those exercises you either love, or you hate.  How you learn to squat and lunge can be the difference between building a life-long relationship with them or having a one-workout fling that ends badly.

 

Also remember that your squats and lunges work the 3 biggest muslce groups in the body, namely the quads, hamstrings and glutes (butt) – so you will burn more calories and body fat and get more “mileage for your minutes”!!!

 

Until tomorrow – stay fit, stay lean and stay safe!!!

 

Meet Sharon, who heads up www.eXtremeBootCamp.co.za !

Outdoor fitness training specialist that runs eXtreme Boot Camp

Be prepared!!

• extreme FUN

• extreme FITNESS

• extreme MOTIVATION

• extreme INSPIRATION

• extreme DETERMINATION

• extreme PERFORMANCE

How do I register?

Contact SHARON for FUN FEARLESS FITNESS – Call Today +27 (0) 76 722 3782

Email info@extremebootcamp.co.za
Website www.extremebootcamp.co.za