We are in the heart of the summer, and to say it’s been warm lately is an understatement. Tank tops, shorts and sundresses are definitely the go-to attire when temps are nearing three digits! That means total body exercises are a must for this season.
We can get more work done in a shorter time, leaving a little extra for summer fun.
Our move today is a deep lunge with overhead tricep extensions. This move is working the quads, hamstrings and glutes on the lower body, and triceps are the upper body focus. But it also conditions the shoulders, chest and lats.
You will need a medium hand weight for this exercise.
Begin this move by grasping the weight with both hands. Split your stance by stepping one foot back and shifting your weight to the back toe and front heel. Continue into your lunge by bending in both knees.
Once you find a solid deep lunging position, proceed to extend your arms straight up overhead. Keeping the elbows snug on each side of your head, you can begin the extensions.
Start your movement by bending in the elbows, and extending the weight toward the nape of your neck for a full extension.
Once you reach your fullest extent, return to the start, all the while holding the deep lunge.
Shoot for eight to 10 tricep extensions, take a short break, then step into your lunge on the opposite side. And return to the overhead position as well. Give yourself an even number of sets on each side.
It is important to control your core throughout this exercise, for balance and extra midsection work as well.
If the hand weight becomes too heavy, lighten your weight. You can even use a water bottle or soup can if your equipment is limited.
This exercise is great on its own as it hits nearly every muscle from top to bottom.
Marlo Alleva, an instructor at Gold’s Gym and group fitness coordinator at Fontaine-Gills YMCA in Lakeland, Florida, can be reached at [email protected]
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