A Typical Session
24 Min
Warm-up
5m
Main Set
14m
Finisher
5m
9 kcal
/ min (est.)
3 × 20
sets × reps
Why this exercise
Difficulty: Intermediate
Builds unilateral strength and stability while improving balance and coordination.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
20
Rest
60s
How to Perform
- 1.Stand upright holding dumbbells by your sides.
- 2.Step forward into a lunge, lowering both knees to 90° angles.
- 3.Push through the front heel to step forward with the opposite leg.
Pro Tips
- •Maintain an upright posture throughout.
- •Don’t let the front knee pass your toes.
- •Engage core for stability.
Equipment
Dumbbells
Safety
Perform on a flat surface; avoid fast pacing.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.