ONE LEGGED DEAD LIFTS:

Deadlifts are great for your hamstrings, butt and lower back, but form is critical and you should skip this exercise if you have any back problems.

To do this move, take the left leg back just a bit, lightly resting on the toe. With the weights in front of the thighs, tip from the hips and lower the weights as low as your flexibility allows. Keep your back flat or with a natural arch and make sure you keep the abs contracted to protect the back. Squeeze the glutes of the working leg to raise back up. Do 2-3 sets of 8-12 reps.

Note that your back leg does not have to remain straight like in this picture. It can remain bent with the toes at your ankle.

Happy freakin Monday!

All week we will be working on your booty. Let's face it~ sitting on your ass all day at work is not going to magically smooth out the cottage cheese or turn that flabby tush into  muscular perfection for all behind you to workship.

So today, Lunges. You may do lunges already - you  might be doing them at this very moment. But the video below is a quick explanation of proper form. There are also many modifications and variations to help mix it up a bit.

Change it Up

Start with 8 on the right and then 8 on the left.

Alternate legs  16 x

Add Weights!

Add hammer curls as you lung (Hold weights parallel w/elbows in  at the waist. Raise and lower weights from shoulders to thigh.)

Add  bicep curls (weights horizontal with palms in toward your chest to begin, lower hands to thighs).

Lunges work the glutes, hamstrings, quads and hip flexors.

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