I remember way back when I was taking my personal training certification course. Our instructor was having us analyze the action at the joint during various exercises. Biceps curls (elbow flexion), shoulder press (shoulder extension), standing calf raises (dorsiflexion and plantar flexion).
It was a lot of fun until she asked us to analyze clock lunges.
Now to be fair, the clock lunge is not a single exercise. Neither is it a single joint exercise. It’s a whole lot of lunging and shifting weight from one leg to the other, such that you work your quads, glutes (medius and maximum), abductors and adductors, hip flexors, and calves. You can even get a little hamstring work in if you concentrate on using your back leg in the right places.
What’s are clock lunges you ask?
Simple. You start with feet about hip width apart (maybe a bit closer, if that’s comfortable for you). Imagine that your feet are at the centre of a clock.
Holding a pair of dumbbells in your hands (arms long, shoulder back and down, tummy tight), take a step forward with your right foot and drop into a lunge. You’ve just lunged to 12 o’clock. Now pull back to the start position. Again, step forward with the right foot. This time, take it to the 1 o’clock position. Keep the toes of the left foot pointing forwards. Pull back to the start position. As you move clockwise, around the clock, with your right foot leading, you’ll perform the all of the following movements:
- forward lunges
- backward lunges
- diagonal forward and backwards lunges
- side lunges
- curtsey lunges and
- cross-over lunges
That’s a lot of lunges!
Today’s #FatblasterFriday workout features clock lunges. There’s a brief demo lesson, followed by the workout itself. And just so your upper body doesn’t feel left out, we’ll also be doing a giant set for sexy shoulders. Joining me? All you need is a pair of dumbbells and a ‘can do’ attitude!
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Disclaimer: Although I am a registered Personal Trainer, I am not YOUR Personal Trainer. Always adapt workouts to suit your body and fitness level. Always consult your doctor before beginning a new exercise program.