move of the week: the boredom-busting lunge

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boredom lunge photo 2.5

So sometimes when I’m weight training I get bored. Huh? you ask? Well as I’ve mentioned before, I do a lot of counting all day. Counting reps, counting seconds, counting minutes… The last thing I want to do when I’m working out on my own is count my own reps.

lunge, creative lunges, compound exercise moves, compound lunge, bicep curl, upright row, alison hay, alison hay fitness, alison hay personal trainer, personal trainer coral gables, the fit chronicles, the fit chronicles blog

step 1

I came up with today’s move of the week last month when I was bored during a set of lunges. I needed something to keep me thinking about the move and actively counting.

Apologies for the crappy quality photos–I took them on an iPhone and somehow they transferred all fuzzy. Might be switching over to a Windows phone for the camera quality…

Another note: I chose to alternate the arm movements in a 1:1 style but you can do whatever pattern you want. For example, for 12 reps of lunges you can do 6 with the upright row, 6 with the bicep curl. You can do 2 upright row, 2 bicep curl and alternate, etc. It’s choose-your-own style! Ask any questions in the comments below, por favor.

So here we go: the boredom-busting lunge!

STEP 1: Holding dumbbells, stand on left leg, bringing your right knee up to hip level.

lunge, creative lunges, compound exercise moves, compound lunge, bicep curl, upright row, alison hay, alison hay fitness, alison hay personal trainer, personal trainer coral gables, the fit chronicles, the fit chronicles blog

step 2 + 3

STEP 2: Step right leg back into a reverse lunge.

STEP 3: Bring right leg back up to hip level, performing an upright row with your arms upon standing.

lunge, creative lunges, compound exercise moves, compound lunge, bicep curl, upright row, alison hay, alison hay fitness, alison hay personal trainer, personal trainer coral gables, the fit chronicles, the fit chronicles blog

step 4 + 5

STEP 4: Step right leg back into another lunge.

STEP 5: Bring right leg back up to hip level, rotate your dumbbells and perform a bicep curl with your arms upon standing.

Continue to perform these movements for 10-16 lunge reps. Repeat on the other leg.

Bonus if you haven’t noticed it already: this move is three exercises in one! You get the lunge obviously, but you also fit in a set of bicep curls and a set of upright rows. By performing about 12 reps per leg you get 12 lunges, 12 bicep curls, and 12 upright rows. Repeat this set three times and you’re golden.

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