Lunges [1] are one of the most effective exercises you can do to strengthen your legs and butt, which is why they're a common exercise found in CrossFit workouts. Typically, lunges are done standing in one place [2], but if you take your lunge for a walk [3] while holding the weight overhead, it makes it so much more intense!
CrossFit coach Sefton Hirsch of Champlain Valley CrossFit [4] told POPSUGAR, "Be sure to keep the arms locked out and the plate directly overhead. This will help to keep the arms from burning out and help with shoulder mobility. Keep your stomach tight to prevent overarching your back." He said this may be difficult for some folks with really tight shoulders, so you can just hold your arms overhead with no weight, or hold a dumbbell or medicine ball in front of your chest.
Overhead Walking Lunge
Equipment needed: A large plate (start with 10 pounds and work your way up). If you don't have one, use a soft medicine ball or a pair of dumbbells or kettlebells (start with five pounds and work your way up). Just be warned, because Sefton said, "Dumbbells or kettlebells will be a little more difficult since each arm will have to work independently."
- Stand with your feet hip distance apart. Hold the plate (or ball or dumbbells) overhead, locking out your arms and engaging your core.
- Keeping your belly tight, take a step forward with your right foot, coming into a lunge with both knees at 90-degree angles. Gently tap your left knee to the floor.
- Immediately step your left foot forward, coming into a lunge, gently touching your right knee to the floor.
- This counts as one rep.
Aim to do 10 to 15 reps (20 to 30 total lunges), then either work on increasing the weight held overhead or increasing the number of reps.