Primary muscles: Glutes, quads, hamstrings, inner thighs, shoulders
Secondary muscles: Core, calves, outer thighs, arms
Equipment: No equipment
ARMS CROSS SIDE LUNGE INSTRUCTIONS
1. Stand tall with your feet shoulder-width apart and your arms stretched horizontally to the sides.
2. Step out to the side with your right leg, bend your right knee, push your hips back and cross your arms at the front.
3. Return to the starting position and repeat the movement with the left leg.
4. Keep alternating legs until the set is complete.
PROPER FORM AND BREATHING PATTERN
Keep your back straight, your abs tight, face front and breathe in as you step out to the side and cross your arms. Breathe out as you use your lead foot to push you back into the starting position and extend your arms out to the sides.
The arms cross side lunge targets your glutes, quads, hamstrings and inner thighs and stretches the shoulders, arms, chest and upper back. This exercise gives you a great cardio boost, improves dynamic balance and agility, and increases flexibility.
SETS AND REPS
Practice doing alternating side lunges and arm swings separately. Once you’re comfortable with your form, pair the two movements and do 2 or 3, 30-second to 1-minute sets of the arms cross side lunge.
To calculate the number of calories burned doing the arms cross side lunge, enter your weight and the duration of the exercise: