Note: I'm not sure that the dumbbells are necessarily required, but they certainly do add to the intensity of the exercise and thus probably its efficiency for burning fat + cals, as well.

Rear Lunge

Preparation

Stand with dumbbells grasped to sides.

Execution

Extend one leg back on forefoot. Lower body on other leg by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending the hip and knee of the forward leg. Repeat by alternating rear lunge with opposite leg.

Note for all lunges: A long lunge emphasizes the Gluteus Maximus; a short lunge emphasizes Quadriceps.

Lunge

Preparation

Stand with dumbbells grasped to sides.

Execution

Lunge forward with first leg. Land on heal then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by forcibly extending the hip and knee of the forward leg. Repeat by alternating lunge with opposite leg.

Side Lunge

Preparation

Stand with dumbbells grasped to sides.

Execution

Lunge to one side with first leg. Position closest dumbbell behind thigh and opposite dumbbell to front. Land on heal then forefoot. Lower body by flexing knee and hip of lead leg, keeping knee pointed the same direction of foot. Return to original standing position by forcibly extending the hip and knee of the lead leg. Repeat by alternating lunge with opposite leg.


Single Leg Split Squat
Preparation

Stand with dumbbells grasped to sides facing away from bench. Extend leg back and place top of foot on bench.

Execution

Squat down by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending the hip and knee of the forward leg. Repeat. Continue with opposite leg.

Single Leg Squat

Preparation

Stand with dumbbells grasped to sides. Cross lower leg above knee of supporting
leg.

Execution

Squat down as low as possible. Extend knee and hip until leg is straight. Return and repeat. Continue with opposite leg.

Split Squat

Preparation

Stand with dumbbells grasped to sides. Stand with feet far apart; one foot forward and other foot behind

Execution

Squat down by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending the hip and knee of the forward leg. Repeat. Continue with opposite leg.

Squat

Preparation

Stand with dumbbells grasped to sides.

Execution

Descend until thighs are just past parallel to floor. Extend knees and hips until legs are straight. Return and repeat.

Step-Up

Preparation

Stand with dumbbells grasped to sides facing the side of a bench.

Execution

Place foot of first leg on bench. Stand on bench by extending the hip and knee of the first leg and place the foot of second leg on bench. Step down with second leg by flexing the hip and knee of first leg. Return to original standing position by placing foot of first leg to floor. Repeat first step with opposite leg alternating first steps between legs.

Walking Lunge

Preparation

Stand with dumbbells grasped to sides.

Execution

Step forward with first leg. Land on heal then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Stand on forward leg with assistance of rear leg. Lunge forward with opposite leg. Repeat by alternating lunge with opposite legs.

Weighted Reverse Hyper-extension

Preparation

Place weight between ankles or use no weight. Lay torso and waist on bench and grasp handles. Feet should be above the floor with legs straight.

Execution

Raise weight by extending hips as high as possible with legs nearly straight. Lower legs to original position. Repeat.
Note: can be performed without weight until more resistance is needed.

1. Dumbbell Lunges

Starting Position:

Stand straight with your feet together.

Hold a dumbbell in each hand with your arms down at your sides Movement:

Step forward with the right leg and lower the left leg until the knee almost touches the floor.

Contracting the quadriceps muscles, push off your right foot slowly returning to the starting position.

Alternate the motion with the left leg to complete the set


2. Barbell or Broom Stick Rear Squat

Starting Position:

Place the barbell or broom stick across the back of your shoulders. Be sure it is not resting on your neck.

Place feet flat on the floor, shoulder distance apart Movement:

Concentrating on the butt, lower your body by bending from your hips and knees stopping when your thighs are parallel with the floor.

Slowly return to the starting position


3. Lying Gluteus Lift

Starting Position:

Lie on your back with your knees bent and your feet on the floor.

Place your arms at your sides for support Movement:

Contracting the glutes, project your hips up toward the ceiling as you lift your glutes off the floor.

Slowly return to the starting position stopping just short of your buttocks touching the floor.

	Front Lift: ♥ Stand with your feet a shoulder-width apart, arms at your sides (optional: hold 1-3 pound dumbells). ♥ Lift your arms overhead, palms facing towards each other, lifting your right leg from the hip until it's parallel to the ground. ♥ Hold for 2 counts, then drop your right foot into a front lunge.
Front Lunge: ♥ As you lower into the lunge, bring both of your arms out to your sides at shoulder height. ♥ Hold for 2 counts, then rise and return to standing, bringing your legs and arms back to starting position. ♥ Alternate 20 reps (10 per leg) with control (like moving through water).
	Leg Pull/Push-Up: ♥Come to full push-up position with your hands under your shoulders and draw your abdominal muscles in toward your spine. ♥ Lift your left leg to hip height (point toes) or slightly higher. Lift and lower your left leg 5 times. Repeat leg lifts on the right side. ♥ Extend your left leg, bend your elbows, and slowly lower your chest 4 inches toward the ground; straighten arms. ♥ Do 5 push-ups with your left leg lifted, then lower. 5 more push-ups with your right leg lifted.

Helpful: Do the Front Lift and the Front Lunge as one exercise together.