There are those days that you feel it and then there are those that you don’t.
So when you do, capitalize on it and put that extra energy to good use.
We are talking fitness routines, of course. So when you have a little extra energy to burn, throw in a combo move and get double duty.
Our move today is a deep lunge with a double triceps kickback. You will need a set of light to medium hand weights. This move will be working your triceps, back, core and toning the lower body by holding your lunge.
Begin this exercise by grasping your hand weights in each hand and splitting your stance to prepare for your lunge. Roll your shoulders back and down, tucking your arms into your side holding your weights. Proceed to bend in your front knee, with your toe facing forward and turning your back foot sideways for proper balance, and keeping your back leg straight. As you bend into your lunge, slightly drop your chest forward over your front knee to create resistance on your triceps as you kick the weight backward.
Tucking both arms into your sides with your elbows bent to begin, you are ready to start your kick back motion. Proceed to lift the hand weights parallel with your torso. Once you reach your fullest extension, return your arms to the starting position. Continuing to hold your lunge, repeat this kick back motion with both arms for at least eight to 10 times.
Release the exercise by standing up, taking a small break, and switching your lead leg. Resume your lunging position on the opposite leg, find your arm placement, and continue into your next kickback set.
Shoot for at least two to three sets on each side. If the hand weights become too heavy, grab lighter weights or no weights at all.
This move is great combined with either upper or lower body workouts or on its own, since you are getting a little bit of everything.
— Marlo Alleva, an instructor at Gold’s Gym and group fitness coordinator at Fontaine-Gills YMCA, can be reached at email@example.com