Superset 4, Move 2
Move 2: Dumbbell Lunges
**Perform just two sets total
If you haven’t worked out for a week, few exercises will target your conditioning and spike your metabolism like heavy lunges will. Fortunately, this is a great stimulus for melting body fat. It triggers a significant release of growth hormone and IGF-1 (two hormones crucial for bulking up) and causes your body to burn more calories over the next 24 hours—in addition to the killer calorie burn of the actual move!
How to: With feet hip-width apart, hold a dumbbell on either side of your body. Step your left leg forward and lower into a lunch. Concentrating on keeping your hips back and chest out, drive through the heel of the front foot and bring the left leg back to meet the right. Repeat on the other side. That’s one. Complete 7 reps.
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