Ladies, this workout is designed for you to build a firm and healthy booty!
Guys, don’t walk away yet. Lunges can help you to build strong quads!

Warm your body up with a 10-15mins dynamic warmup (think stretching or walk up and down the stairs) before starting the workout below. Perform each exercise according to the instruction, and rest 1-2mins between sets. Cool down with 5mins stretching or foam rolling after finishing all exercises.

Rest one minute between each exercise and repeat the entire circuit for 3 times. 

Beginner: Lunges with body weight

1. Stand with your upper body upright.
2. Step forward with your left or right leg around 2 feet from the starting point with the other foot left stationary. Lower your upper body down, while keeping the torso upright and balanced.
3. Push up the stepped out foot and go back to the starting standing position.
4. Repeat the movement with the other leg.
5. Repeat the entire exercise.

Advanced: Lunges with dumbbells

• Stand with your upper body upright and dumbbells in both hands alongside your body.
• Step forward with your left or right leg around 2 feet from the starting point with the other foot left stationary. Lower your upper body down, while keeping the torso upright and balanced.
• Push up the stepped out foot and go back to the starting standing position. Keep both arms extended and steady throughout the entire movement.
• Repeat the movement with the other leg.
• Repeat the entire exercise.

If you are performing the cardio portion outdoors, make sure to pack enough water and dress warm.

NOW REPEAT THE CIRCUIT FOR 3 TIMES.

Great work! Now cool down on a foam roller or stretch on a yoga mat. Drink more water or enjoy a protein shake!