This exercise works your upper and lower body at the same time:
- The rear lunge focuses on your thigh/hip/booty area.
- The lat pull down works the large “wing” muscles that run down the sides of your back.
Stand with your feet hip-width apart and your arms extended straight up toward the ceiling.
Lunge one leg back behind you getting your knee as close to the floor as possible. As for your front leg, make sure your knee is lined up over your ankle and isn’t sticking out over your toes.
As you lunge back, pull your elbows down like you’re pulling a heavy weight from the ceiling. Create a strong squeeze in your back.
Return to the starting position with your arms extended. Then, lunge back with the opposite leg as you pull your elbows down.
Continue this movement with alternating lunges and lat pull-downs for 1 minute. Rest, then go for a few more rounds.
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