Lunges exercise have so many variations and every each of them is great to build the lower body. The primary muscles affected are quadriceps in the front of your thigh, gluteus maximus in your buttocks, adductor magnus in your inner thigh, and soleus in your calf. With this exercise also you will improve your balance and self-concentration.

How to do:

Stand with your feet slightly wider than shoulder width apart and carefully take a step backwards with your right foot. As you plant your right foot, bend both knees to approximately 90 degrees, ensuring that your weight is evenly distributed between both legs. Extend both knees and transfer your weight completely onto your left foot. At the same time, lift up your right foot and bring your knee into your chest. Release your right leg and place it back on the floor behind you and bend both of your knees to 90 degrees.

Modification version (for beginners):

If you have problem with a balance, you can do only "Reverse Lunges"

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Mila

4:18 AM

This is so powerful and advanced movement, which help you to build mostly your lower body and explosivity. It is a cardiovascular exercise and is used for endurance, to lose weight and to improve your jumping ability. Star jumps strengthen your deltoids, the large muscles at the top curve of your shoulders, and the trapezius muscles between your shoulders and neck. They also work all your major leg muscles, including hamstrings, quadriceps, abductors, adductors and calves.

Regular version:

Step1: Begin in a relaxed stance with your feet together. Bend at the knees and hips and bring your hands on the floor. This is a starting position.

Step2: Explode up and outwards with both your legs and arms - your body will look like a star from the front.

Step3: As you reach the top of the motion quickly gather both your arms and legs, and bring them back together before you land.

Step4: Land on the toes with your torso forward and quickly repeat the movement.

Modification version (for beginners):

For the modification you can make regular jumping jacks or two regular jumping jacks with one explode jacks.

Step1: Begin in a relaxed stance with your feet together. This is a starting position.

Step2: Bend the knees then jump and at the same time spreading your arms and legs simultaneously. Have your arms lifted to reach the ears and also open the feet wider than your shoulders’ width. Make this two times with fast movement.

Step3: Third time bend the knees little bit more and explode up outwards with both your legs and arms

Step4:Land with bent knees and quickly repeat the movement

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Mila

7:15 AM

Push ups is a common conditioning exercise, which is used to build upper body strength. Push ups primarily work the abdominals, deltoids, the pectoralis and the triceps.

Regular version:

Step1: Start on all fours with the hands on the floor slightly wider than, but in line with the shoulders

Step2: The body should form a straight line from the shoulders to the ankles

Step3: Squeeze the abs as tight as possible and keep them engaged

Step4: Lower the body until the chest nearly touches the floor, making sure that the elbows are tucked in close to the torso

Step5: Pause for a moment then push yourself back to the starting position

Modification version (for beginners):

Step1: Start with knees and palms on the floor, the elbows slightly wider from shoulders

Step2: The body should form a straight line from the shoulders to the knees

Step3: Squeeze the abs as tight as possible and keep them engaged

Step4: Lower the body until the chest nearly touches the floor, making sure that the elbows are tucked in close to the torso

Step5: Pause for a moment then push yourself back to the starting position

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Mila

10:06 AM