The exercise of the week this week is a great total body exercise. It is an intermediate level exercise so male sure you are comfortable with lunges, have good balance as well as shoulder strength before trying.

Items needed: barbell or a bodybar (dumbbells can also be used)

Muscles worked: quadriceps, hamstrings, gluteus maximus, deltoids, trapezius

Start- to begin, stand straight with your feet hip width apart. Hold that bar out in front of you at about shoulder width apart. The arms should be extended with a slight bend at the elbows.

Movement (a)– begin by taking a step forward. The step should be a comfortable distance, not too long and not too short, you should still feel balanced.

Movement (b)- this part of the movement will require that you do two things at the same time. First bend the back knee and drop down into a lunge. Second, at the same time, swing the bar overhead. Male sure to keep the elbows locked in place.

Movement (c)- from this position drive up through your front heel and back into the starting position. At the same time lower your arms back into the starting position.