Exercise 11 — Dumbbell Lunges
Protocol: 12 reps/leg
Target Muscle(s): Butt, Quads, Hamstrings, Core
(1) Stand tall with two dumbbells. Take one large step forward with your left leg and lunge down until your thigh is parallel with the floor; your left knee should be slightly above the floor. Maintain a flat back and strong posture throughout.
(2) Contract your butt and hamstrings, press through your left heel, and drive up into standing position. Repeat a full set with your left leg, switch sides, and repeat for the right.