Saturday, March 27, 2010

EXERCISE OF THE DAY: STANDING BODY BAR SPLIT JUMP


Stand with your knees slightly bent, gently holding a 6- to 9-pound body bar at the back of your neck. Drop your hips and jump slightly so that your right leg lands about 3 feet in front of your left leg. Repeat with the left leg. Work up to a total of 30 jumps. Start slowly and don't sink all the way into a lunge.

Wednesday, March 24, 2010

EXERCISE OF THE DAY: WEIGHTED BICYCLE CRUNCH

Lie on your back with your knees bent. Hold a 5- or 6-pound medicine ball directly on your chest. Curl your upper body and right leg, and at the top of the crunch rotate your torso so that your left elbow meets your right knee. Extend your left leg at the same time, as if you're pedaling. Return to start and repeat on the other side.

Monday, March 22, 2010

EXERCISE OF THE DAY: BENCH PRESS CRUNCH


Hold eight- to 10-pound dumbbells at chest level while lying face-up on a bench with your knees bent. Press the weights straight up as your crunch your abs, chest, and shoulders up toward your knees. Slowly lower. Do three sets of 10 reps.

Tuesday, March 16, 2010

EXERCISE OF THE DAY: GLUTE BRIDGE


Lie on your back with your knees bent and your feet flat on the floor. Rest your arms on the floor, palms up, at shoulder level. Raise your hips so your body forms a straight line from your shoulders to your knees (A). Brace your abs and lift your right knee toward your chest (B). Hold for 2 counts, then lower your right foot. Repeat with the other leg. That's 1 rep. Do 2 or 3 sets of 5 to 10 reps.

Monday, March 15, 2010

EXERCISE OF THE DAY: MEDICINE BALL INCHWORM


Stand with your feet shoulder-width apart and lean forward, knees slightly bent, to place both hands on a four- to six-pound medicine ball on the floor (a). Slowly walk your feet away from your hands until your body is in a straight line from head to heels (b). You should move about an inch or two with each step. Hold for one second, then walk your feet back to the starting position. That's one rep; do 10.

Saturday, March 13, 2010

EXERCISE OF THE DAY: DUMBBELL PRESS AND CORE ROLL


Holding a dumbbell at your left shoulder, lie on a stability ball, keeping your hips in line with your knees (A). Push the dumbbell straight up to full extension (B). Grab your left wrist and rotate your body to the left, keeping your hips in position (C). Return your shoulders to the ball and lower the weight to your shoulder. That's 1 rep. Finish the reps on the left, then repeat on the right.

Thursday, March 11, 2010

EXERCISE OF THE DAY: SWISS BALL HAND WALKS


Lie facedown with your torso on the ball, place your hands on the floor, raise your legs, and walk your hands out until just your thighs are on the ball (A). Squeeze your glutes and walk out until you're in the plank position, with just your feet on the ball (B). Pull your abs in tight to keep your body stable. Hold for five seconds, then walk your hands back to the starting position. That's one rep. Do a total of 10 to 15 reps.

Tuesday, March 9, 2010

EXERCISE OF THE DAY: LUNGE JUMPS

Stand with your feet together, elbows bent 90 degrees. Lunge forward with your right foot [A]. Jump straight up as you thrust your arms forward, elbows still bent. Switch legs in midair, like a scissor [B], and land in a lunge with your left leg forward [C]. Repeat, switching legs again. That's 1 rep; do 10.

To prevent injury, try to land as softly as possible.

Monday, March 8, 2010

EXERCISE OF THE DAY: SIDE PLANK PUSH-UPS

Perform a pushup (A). When you come up, rotate your body to the right and lift your right arm straight up over your shoulder so that your body forms a T (B). Bring your right hand back to the floor. Do another pushup, and repeat to the left. That's 1 rep. Do 5 reps.

Sunday, March 7, 2010

EXERCISE OF THE DAY: THRUSTER


Hold a pair of dumbbells just above your shoulders (A). Bend your knees into a squat, with your thighs parallel to the floor (B). Push yourself up, pressing the weights straight up as you stand (C).Pause, then lower them to your shoulders.That's 1 rep. Do 12 and repeat exercise 3 times.

Thursday, March 4, 2010

EXERCISE OF THE DAY: DEADLIFT AND BENT OVER ROW


Stand with your feet hip-width apart, holding dumb-bells at your thighs (A). Keeping your knees bent slightly, bend at the waist until your torso is parallel to the floor (B). Pause, then pull the weights up toward your rib cage (C). Lower them, press back on your heels, and stand. That's 1 rep.

Wednesday, March 3, 2010

EXERCISE OF THE DAY: STEP-UPS AND SINGLE-ARM PRESS


Hold a dumbbell in your right hand with your upper arm parallel to the floor and place your left foot on a step or bench. Lift yourself onto the step as you press the weight over your shoulder. Lower both back to the starting position. That's 1 rep. Finish all 12 reps with your left leg, then repeat with your right.

Tuesday, March 2, 2010

EXERCISE OF THE DAY: SWISS-BALL PICK WITH PUSH-UP

Start in a pushup position with your toes on a stability ball and your hands on the floor. Keeping your legs straight, raise your butt toward the ceiling, drawing the ball toward your arms. Pause and roll back to start. Pause, then do a pushup. That's 1 rep. Do 12.

Monday, March 1, 2010

EXERCISE OF THE DAY: CHEST PRESS WITH RESISTANCE BAND


Loop the band through a sturdy object at chest height. With your back to the object, grab a handle in each hand and step forward until there's no slack in the band. Your hands should be at your chest, elbows up and palms facing down. Press the handles forward and together at the same time. Return slowly, being careful not to go past your shoulders. That's one rep. Do 12 to 15.

Thursday, February 25, 2010

EXERCISE OF THE DAY: SKATER'S STEP-UP


Hold a pair of 5- to 15-pound dumbbells at hip level and stand facing a step with your right foot planted on the step. Leaning your chest forward slightly, lunge backward with your left leg, bending your right knee 90 degrees. From that position, bring your left foot up to meet the right on the step; squat and hold for 2 seconds. Stand and return to start. That's 1 rep. Repeat with the other leg; do 10 to 12 reps on each leg.

Monday, February 22, 2010

EXERCISE OF THE DAY: REVERSE LUNGE WITH OVERHEAD PRESS


Grab a 5 to 10 pound dumbbell in your left hand and hold it up next to your left shoulder, palm facing in. Step backward with your left foot and lower your body until your knees are bent 90 degrees (your left knee should nearly touch the floor) while pressing the dumbbell directly over your shoulder without bending or leaning at the waist. Lower the weight back to the starting position as you push quickly back to standing. That's 1 rep. Do 12, then switch sides.

Sunday, February 21, 2010

EXERCISE OF THE DAY: HALF-SEATED LEG CIRCLES


Sit on the floor with your legs fully extended, leaning back on your elbows, your fingers cupping the sides of your hips. Keeping your lower back pressed into the floor, engage your core and lift your legs about 45 degrees. Point your toes, press your thighs together, and trace 12 large clockwise circles, then 12 counterclockwise circles. Repeat 2 more times.

Thursday, February 18, 2010

EXERCISE OF THE DAY: PULL CRUNCH


Grab a pair of 10- to 12-pound dumbbells and lie on your back with your arms behind you. Extend your legs at a 45-degree angle. Bring your arms up over your chest and lift your shoulders off the mat while raising your legs until they're perpendicular to the floor. Return to start (don't let your legs touch the floor). That's 1 rep. Repeat 12 times.

Wednesday, February 17, 2010

EXERCISE OF THE DAY: LATERAL LUNGE

Stand with your feet shoulder-width apart and your hands clasped in front of your chest. Keeping your toes pointed forward and your abs braced, step to your right. Bend your right leg, keeping your left leg straight, and reach your hands to the floor on opposite sides of your right knee. Pause for 2 seconds, then return to start. Repeat with the left leg. That's 1 rep. Do 12.

Tuesday, February 16, 2010

EXERCISE OF THE DAY: PRONE HIP EXTENSION

Lie facedown over a bench or padded stool with your legs hanging off the edge. Engage your abs and lift both legs until your body forms a straight line. Hold for 5seconds, then lower slowly. That's 1 rep; do 10 to 15.

Friday, February 12, 2010

EXERCISE OF THE DAY: LUNGE WITH ROTATION


Grab a 5 to 10 pound dumbbell with both hands. Stand with your feet hip-width apart and your arms straight out. Take a big step forward with your left foot and, bracing your abs, twist your torso to the left as you bend your knees and lower your body until both of your legs form 90-degree angles. Twist back to center, push off your left foot, and stand back up. Repeat on the other leg. That's 1 rep. Do 2 or 3 sets of 10 to 15 reps. Keep your elbows straight but not locked. Also, make sure that your knee does not go over your toe during the lunge.

IT'S VALENTINES: ENJOY DARK CHOCOLATE

Recent studies have confirmed that there are health benefits to eating dark chocolate, the darker the chocolate the better. It can lower cholesterol and blood pressure and it is loaded with antioxidants. Of course, the benefits will be overturned if you eat too much. It is recommended that you eat about 1 ounce of dark chocolate per day which is about the size of a small business card if it is sliced thin (150 calories). Also, look for dark chocolate that lists 70% cocoa as the first ingredient.

So this Valentines Day indulge-but just a little :-)

Thursday, February 11, 2010

EXERCISE OF THE DAY: MEDICINE BALL INCH-WORM

Stand with your feet shoulder-width apart and lean forward, knees slightly bent, to place both hands on a four- to six-pound medicine ball on the floor. Slowly walk your feet away from your hands until your body is in a straight line from head to heels. You should move about an inch or two with each step. Hold for one second, then walk your feet back to the starting position. That's one rep; do 12.

Wednesday, February 10, 2010

EXERCISE OF THE DAY: BOSU UP-DOWN


Place a Bosu on the floor, dome side down, and stand facing it. With your feet hip-width apart, squat, lean forward, and grab the sides of the Bosu. Jump your feet back into plank position and straighten your arms. Brace your abs and do a pushup Jump back into a squat, then stand. That’s one rep. Do 12 reps.

Tuesday, February 9, 2010

EXERCISE OF THE DAY: DUMBBELL SUMO SQUATS

Grab a heavy dumbbell and hold an end with each hand at arm’s length in front of your waist. Set your feet about twice your shoulder width apart, your toes turned out slightly. Lower your body as far as you can by pushing your hips back and bending your knees. Pause, then push yourself back to the starting position. Keep your torso as upright as you can for the entire movement, with your lower back naturally arched. Continue for one minute and then rest for one minute. Do for a total minutes.

Saturday, February 6, 2010

EXERCISE OF THE DAY: STABILITY BALL WALK OUTS


Lie facedown with your torso on the ball, place your hands on the floor, raise your legs, and walk your hands out until just your thighs are on the ball. Squeeze your glutes and walk out until you're in the plank position, with just your feet on the ball. Pull your abs in tight to keep your body stable. Hold for five seconds, then walk your hands back to the starting position. That's one rep. Do a total of 15 reps.

Thursday, February 4, 2010

EXERCISE OF THE DAY: HIP-THIGH EXTENSION

Lie on your back on the floor with your left foot resting on the floor, knee bent, and your right leg extended. Rest your arms on the floor, palms up. Push your left heel into the floor and raise your torso and right leg a few inches off the floor Then raise your hips so your body forms a straight line from your shoulders to your left knee. Hold this position for 2 seconds, lower back to start and repeat. That's 1 rep. Do 12 with your right leg straight, followed by 12 with the left leg straight.

WHY RUN?

1. It's so easy
True, some high-tech gear will make your run more fun, but really, all you need is a good pair of shoes, and a supportive sports bra. It couldn't be simpler.

And everyone knows how to run. You may not have perfect form yet, but you already know how to place one foot in front of the other and settle into a comfortable pace.

No new skills to master, no equipment to buy--just get out there and run.

2. Yet so hard
No other exercise matches running for its ability to soak that sports bra. The stair-stepper, bike, and other gym staples work you hard, but running blasts the most calories: In a study done by the Medical College of Wisconsin and the VA Medical Center, the treadmill (used at a "hard" exertion level) torched an average of 705-865 calories in an hour. The stair-stepper (637-746), rower (606-739), cross-country ski machine (595-678) and stationary bike (498-604) were all lower in overall caloric burn.

Running also gives your ticker a world-class workout. When your legs hit their stride they squeeze blood toward your heart, which in turn forces it to pump the blood right back. The faster you run, the harder your heart works and the stronger it gets.

3. Your knees will thank you
Contrary to what your mom says, running doesn't wreck your joints. Osteoarthritis (the most common type of arthritis), occurs when joint-cushioning cartilage starts to break down. The biggest osteoarthritis risk factor besides age? Body weight. A National Health and Nutrition Examination Survey found that obese women had nearly four times the risk of knee osteoarthritis than non-obese women; for men, it was five times the risk. Runners are much more likely to be at a normal weight than members of the sedentary population, significantly decreasing their risk of osteoarthritis.

It goes further than just the benefits of weight loss, too. Running bolsters your cartilage by increasing oxygen flow and flushing out toxins, and by strengthening the ligaments around your joints. Hitting the trail also gives your bones a boost, helping to prevent osteoporosis.

Though it's important to treat all running injuries and to replace your shoes often, in the end, running will build your joints up, not tear them down.

4. You'll stress less
Runners can provide tons of anecdotes about the stress-busting powers of their regular jog. "Nothing beats that feeling when you settle into a strong stride with a powerful rhythm," says Brooke Stevens, a four-time NYC marathoner, "The tension in my neck, back, and shoulders starts to loosen up, and I can think more clearly too."

Many women swear they work out all of their problems on the road, and there's research on exercise to back them up. The University of Georgia Department of Exercise induced anxiety (no worries, it was with caffeine pills) on subjects and then tested their physiological and mood symptoms after either resting for an hour or exercising for that hour. The exercise (in this case, on a stationary bike), was three times more effective at reducing anxiety.

Running is even used by mental health experts to help treat clinical depression and other psychological disorders such as drug and alcohol addiction.

5. It can prevent disease
Most experts agree that regular exercise reduces the risk of many kinds of cancer, including some of the scariest: colon, breast, endometrial, and lung. One recent study in the British Journal of Cancer calculated that the "most active" (e.g. walked briskly 5-6 hours/week) people were 24 percent less likely to develop colon cancer than the "least active" people (e.g. 30 minutes of walking/week). In a study by the National Cancer Institute, women of a normal weight who reported the highest levels of "vigorous activity" (running, tennis, aerobics) had about a 30 percent lower risk of breast cancer when compared with women who did no vigorous activity. Becoming a regular runner may help you cancer-proof your life.

Joggers also have a leg up against heart disease, stroke, and diabetes, and running has been shown to lower blood pressure, raise good cholesterol, and boost immunity to colds and other viruses.

Your time on the treadmill can even prevent vision loss, it seems. Two studies from the U.S. Department of Energy’s Lawrence Berkeley National Laboratory have found that running reduced the risk of age-related macular degeneration and cataracts.

6. You'll probably live longer
In perhaps the most surprising study done on the health benefits of running, a team at the Stanford University School of Medicine studied 538 runners and 423 healthy non-runners from 1984 until 2005. All of the subjects were over 50 and were asked to take a disability questionnaire each year measuring simple tasks like cutting meat, shampooing hair, and opening a milk carton.

Every year, the disability levels were significantly lower in the group of runners than in the non-runners, and they became more different as both groups aged.

Even more interesting (though admittedly morbid)? At the end of the study, 85% of the runners were still alive, while only 66% of the non-runners were.

Based on the info gathered during the 21 years, the researchers concluded that regular exercise could reduce both disability and risk of death by increasing cardio fitness and bone mass, lowering inflammation, improving response to vaccination, and improving thinking, learning, and memory functions. We say, is that all?


(*Women's Health Magazine 2009)

Wednesday, February 3, 2010

EXERCISE OF THE DAY: ALTERNATING DUMBBELL ROW


Using a set of 5 to 8 pound dumbbells, stand with your feet shoulder-width apart and knees slightly bent. Bend at your hips, keeping your lower back straight like a table top, and lower your torso until it’s almost parallel to the floor. Let the dumbbells hang at arm’s length from your shoulders. Now pull the dumbbell in your right hand to the side of your torso by raising your upper arm, bending your elbow and squeezing your shoulder blade toward your spine. As you lower that dumbbell, row the dumbbell in your left hand to the side your torso. That’s one repetition. Continue to alternate sides for one minute. Rest and repeat 3 times.

Tuesday, February 2, 2010

EXERCISE OF THE DAY: PLANK-UPS


Starting in a plank position with your forearms on the ground, extend your left arm straight in front of you and hold for 5 seconds. Lower your left arm back down to the forearm plank position and repeat with the right arm. That’s 1 rep. Repeat 12 times.

ON-THE-GO LOW CALORIE OPTIONS: HARDEES

BBQ Chicken Sandwich: 320 calories

Frisco Breakfast Sandwich: 420 calories

Original Thickburger Low-Carb: 420 calories


(Eat This Not That 2010)

Monday, February 1, 2010

EXERCISE OF THE DAY: NOSE TO KNEE CRUNCH


Get in plank position with your hands shoulder-width apart on a stability ball. Draw your right knee toward your chest. Hold for 1 second, then return to plank position. That's 1 rep. Repeat 12 times.

*To make this harder, you can also do push-ups on the ball between each knee crunch.

ON-THE-GO LOW CALORIE OPTIONS: SMOOTHIE KING

20oz Coffee Smoothie Mocha: 160 calories, 17g of protein

20oz Slim-n-Trim Chocolate Made Skinny: 197 calories, 15g of protein


20oz The Shredder Chocolate: 311 calories, 39g of protein

(www.smoothieking.com)

Sunday, January 31, 2010

THE BENEFITS OF PROTEIN

Protein offers great benefits to women. It has been proven that when we have cravings it is either because we are dehydrated or taking in an insufficient amount of protein. Protein will help your body recover after a strenous workout and build lean muscle.

Protein also boosts your metabolism. The faster your metabolism works, the less food your body will be able to store as fat. Remember, that each pound of muscle burns 35-50 calories per day.

I recommend starting your day with a protein shake and a piece of fruit. Have another shake post workout or as a snack. The average 150 pound women that is working out 4-5 days a week should consume 50-80 grams of protein per day. If your workouts are very strenuous, this number jumps to 80-115 grams of protein.

There are some great shakes on the market but more nasty ones. I have found that most clients prefer the chocolate flavor in any protein shake they try. My favorite premade shake is Muscle Milk Light. There are only 100 calories and 15 grams of protein. It is perfect for women who are trying to lose weight and gain lean muscle. These are pricey so they are great for individuals who don't have time to make their own shakes. You can purchase Muscle Milk Light at Wal-Mart, Target and GNC. My favorite protein powder is EAS Protein Powder. It is very inexpensive and can be found at Wal-mart and Target. There are about 140 calories and 27 grams of protein for 2 scoops. I mix mine with water instead of milk to elimanate calories.

Protein has so many benefits to offer women so don't be afraid it is going to make you bulk up. You will notice such a great difference in your body and hunger cravings once you incorporate more protein into your diet so drink up!

EXERCISE OF THE DAY: SWIVEL SQUAT


Stand with your feet hip-width apart, and extend your arms straight out in front of you. Bend your knees and sit back into a squat; make sure to keep your knees from extending over your toes. Press back to a standing position as you rotate your torso and outstretched arms to the right. Rotate back to the center and immediately perform another squat, this time rotating to the left as you stand. Both sides makes one rep. 10 to 12 reps. Repeat exercise 3 more times.

You can make this move more challenging by holding dumbbells or a medicine ball.

ON-THE-GO LOW CALORIE OPTIONS: TACO BELL

Steak Taquitos: 310 calories

Fresco Fiesta Chicken Burrito: 340 calories

Fresco Ranchero Chicken Soft Tacos (two): 340 calories

(*Eat This Not That 2010)

Saturday, January 30, 2010

EXERCISE OF THE DAY: GLUTE BRIDGE WITH TRICEP EXTENSIONS


Holding a dumbbell in each hand, lie on your back, with your knees bent. Bend your elbows so the weights are positioned at either side of your head, palms facing your ears and elbows pointed up toward the ceiling. Simultaneously contract your glutes and raise your hips—so your body forms a straight line from your shoulders to your knees—while you extend your arms, so the weights are lined up with your chest. Return to start. Repeat for one minute and then rest for one minute. Do four times through.

ON-THE-GO LOW CALORIE OPTIONS: CHIPOTLE

Carnitas Salad (with pinto beans, cheese and green salsa): 435 calories

Chicken Bowl (with black beans, cheese, lettuce and tomato salsa: 435 calories

Three Cripsy Steak Tacos (with black beans, tomato salsa and lettuce): 515 calories

(*Eat This Not That 2010)

Friday, January 29, 2010

EXERCISE OF THE DAY: MOUNTAIN CLIMBERS


Assume a pushup position with your arms straight and your body in a straight line from your head to your ankles. bring your right knee to your chest and place your foot back on the ground behind you. Quickly switch to the other leg and repeat. It will seem as though you are running in the pushup position. Alternate back and forth as fast as you can. Do as many as you can for one minute and then rest. Repeat 4 times.

ON-THE-GO LOW CALORIE OPTIONS: STARBUCKS

Grande Caffe Americano: 15 calories

Grande Skinny Vanilla Latte: 130 calories

Strawberry Banana Vivanno: 280 calories

Bacon, Gouda and Egg Frittata: 380 calories

(*Eat This Not That 2010)

Thursday, January 28, 2010

EXERCISE OF THE DAY: DUMBBELL SQUAT TO HIGH PULL


Standing with your feet shoulder-width apart, hold 5 to8 lb dumbbells against your thighs.

A. Keeping your arms straight, squat until your thighs are parallel to the floor, bringing the dumbbells between your legs.

B. Return quickly to standing and then pull the dumbbells up to your shoulders, keeping your elbows out. That’s 1 rep. Repeat 12 times.

ON-THE-GO LOW CALORIE OPTIONS: MCDONALD'S

Honey Mustard Snack Wrap: 260 calories

Filet-O-Fish: 380 calories

Big N' Tasty: 460 calories

Sausage Patty with Scrambled Eggs: 340 calories

(*Eat This Not That 2010)

Wednesday, January 27, 2010

HOW TO CUT CALORIES SAFELY AND EFFECTIVELY

We all know that weight loss comes from burning more calories than we take in. Exercise will help you burn calories but you really need to be aware of the amount of calories you are eating.

The best way to know how many calories you should be eating in order to lose weight is to add up the amount of calories you take in on a regular day. Be honest with yourself. Once you have that number, subtract 500 calories. This will allow you to safely lose 1-2 pounds per week. If your weight loss halts for a week or so, you can cut that number by another 200 calories.

It is recommended that you always take in at least 1200 calories. Anything lower than that and your body will think it is starving and actually hold onto fat. There are also calculations you can do to see the amount of calories you need in order to reach your goal weight. If you are interested in that exact number, you can email me at kristin@fitbydefinition.com. I will need to know your current weight and your goal weight.

EXERCISE OF THE DAY: ALTERNATE-LEG DEAD LIFT

Hold 5 or 8 pound dumbbells in each hand and stand on your right leg, lifting your left leg a few inches behind you.

A. Keeping your back straight, lean forward from your hips until your body is almost parallel to the floor, the weights in line with your shoulders.

B. Return to start. That's rep 1. Repeat 12 times, then switch legs.

Tuesday, January 26, 2010

MY FAVORITE PROTEIN BAR

It would be an understatement if I said I have tried a couple of protein bars. However, I can officially say that today I had the best ever! It has 10 grams of protein and 180 calories so it is a great snack or small meal replacement.

I absolutely love the Dark Chocolate Cherry Almond Bar by Honey Stinger. It tastes like a chocolate covered cherry with a hint of honey. No cardboard aftertaste like most bars :-)

Click on the link below. Once there, click on the 10g protein bars under the Jump Around Column on the left.

http://www.honeystinger.com/index-1.html#10g_protein

BENEFITS OF STRENGTH TRAINING FOR WOMEN

There are many reasons that women should add strength training into their fitness routine. Here are just a few.
  • Strength training is the fasted way to increase lean muscle mass. Each pound of lean muscle mass burns 35-50 calories per day.

  • Unlike men, women don't gain size from strength training because we have 10-30 times less of the hormones that cause muscle hypertrophy. However, we will develop tone and definition.

  • Research has found that weight training can increase spinal bone mineral density by 13% in 6 months. This is our best defense against osteoporosis.

  • A Harvard study found that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counseling did. Mainly because women who strength train commonly feel more confident and capable.

  • In addition to reshaping your body, strength training also reduces stress, improves flexibilty and balance, promotes better sleep and helps prevent injury

So what are you waiting for? Make strength training a part of your routine for 2010.

http://www.fitbydefinition.com/

EXERCISE OF THE DAY: STABILITY LUNGE

Stand with your feet should-width apart and your arms at your sides. Lift your right knee until your thigh is parallel to the floor and raise your arms overhead, palms facing in.

A. Hold for 5 seconds, then slowly drop your right foot into a front lunge.

B. Bring your left leg forward and return to standing.

That's 1 rep. Do 12 on each leg, alternating sides. Repeat entire exercise 2 more times.