I sort of kind of already miss some of the comforts of my home back in the states! Slowly but surely, I'm still recovering from jet lag and will soon start a new routine. I haven't found or joined a gym here in Thessaloniki yet, so weight-free workouts that don't require a lot of space are my best friends right now!
My upper body is a bit leaner than my lower body so I have to make sure I don't miss too many leg workouts. Although quite typical, lunges are really effective. Lunges work your quadriceps, glutes and hamstrings. When you add in different variations or even a superset, you will definitely feel the burn!
Standard Reverse Lunge
Stand with your feet shoulder width apart. Take a step backward, landing on your toes and lower your self to a 90 degree angle. Push back up through your heel back to your starting position. To add a challenge, instead of returning to your original stance, bring your knee up to your chest then back to lunge position.
Stand with your feet shoulder width apart. Take a step back with your left leg going to the right so your thighs cross. Bend your knees as if you were curtsying. Return to your standing position. To add a challenge, after you've returned to standing position, add in a side leg raise.
Start with your feet shoulder width apart. Step out to the right, push your hips back and squat. Return to start position. To add a challenge, bring your knee up to your chest instead of returning to start position.
- Be sure your knees do not pass your toes because this adds more stress to your joints.
- Make sure the other knee does not hit the floor.
- Keep your body upright with your shoulders back.
To create a full workout, perform each exercise for 3 sets of 12 reps.