Brooklyn Bootcamp Body: The Lunge

With Brooklyn Bootcamp Body we’ll be giving you our favorite Brooklyn Bootcamp exercises and Brooklyn Bootcamp exercise combinations. Bootcamp exercises will get you in shape, build strong lean muscle and burn off fat. Best of all Brooklyn Bootcamp exercises can most often be modified to work with any type of fitness equipment that you might have (or not have!). If you’re in the area, come try these exercises in our Brooklyn Bootcamp in Prospect Heights – Pura Vida Urban Fitness: 184 Underhill Avenue, Brooklyn NY. Your first class is FREE.

Today’s Brooklyn Bootcamp Body exercise: The Lunge

Lunges are a versatile exercise that you can do in very little space (stationary) or large amounts of space (walking lunges), as a warm-up (long lunges with a twist) or with powerful explosive movement (plyometric lunges), or for balance (lunges in multiple directions). We’ll start with a simple stationary lunge.

Purpose: Develop strong leg muscles. Increase leg muscle endurance and range of motion. Improve balance.

The Brooklyn Bootcamp Move: Start with your feet together. Step backward with one foot and as you do so, drop your back knee to the ground. Push through the back foot to return to a stand. Keep your upper body vertical the entire time.

Brooklyn Bootcamp Form Check: Your front knee should align more or less over your front ankle. For your back knee, imagine a plumb line falling from the crown of your head through your body and all the way down to your knee. Don’t let the knee physically touch the floor – maintain an inch or two between your knee and the ground.

Modifications to make this Brooklyn Bootcamp move easier: Start with the feet in a split stance. Maintain this stance as you raise and lower your body. Switch legs once you have completed all of your repetitions on one side.

Modifications to make this Brooklyn Bootcamp move harder: Add a plyometric component. Go into a squat, but at the bottom power up into the air and switch the position of your feet before you land. Go back into a lunge and repeat. So, if your left foot is forward and your right foot in back, you would go into a lunge, propel your body straight up into the air and land with your right foot forward and your left foot in back.


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