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1 exercise
Lunge Twists
This Your Workout Title 0 min-minute gym workout plan effectively targets your abs and legs. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 1 exercises and see which muscle groups they target. Enjoy!

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1 exercise
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Lunge Twists
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Primary muscle group(s):
Glutes & Hip Flexors, Obliques, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Stand upright with a tight core and flat back. Extend arms to chest level in front of you while holding the weight.
  2. Step forward with one leg. Front thigh should be parallel with the floor. Drop the back knee.
  3. Rotate the torso towards the leg that stepped out while keeping arms extended. Push back up to the starting position.

This exercise can be performed with a dumbbell or a plate weight.

Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Hamstrings, Shoulders
  1. Keeping your back upright, take one step forward (around 1.5x a normal forward step).  
  2. Lower your body into the lunge until the forward leg reaches a 90-degree angle bend.
  3. As you lunge, strike forward with your opposite hand to a punch. Your back knee should only just hover from the floor.
  4. Push upwards through the front leg and drive your body back to the starting position.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
  1. Standing with a braced core and flat back, bring your hands together at chest height. Position your feet to be at hip-width.
  2. Beginning with the right foot, step backward and across your left foot. Simultaneously, bend the left knee and drop it towards the ground.
  3. Stop when the front right knee is parallel with the ground. Push off the ground with your right foot and return to the starting position.
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