As mentioned, Colleen uses a medicine ball for these and also does a knee drive, what she calls a "runner's knee," in between each lunge. They're hard on their own without the added intensity (trust me, I just used my body weight, and it brought the heat). These will target your glutes, inner thighs, quads, and — yes! — your core. Below, check out how to do a basic clock lunge.
- Stand with your feet together.
- Put weight onto the left foot, lift your right knee up, and step into a forward lunge, keeping your core engaged. The front knee should be at a 90-degree angle with the left knee just barely hovering above the ground. Come back to the start.
- Take a large step with your right foot to the right side, and lunge toward the floor. Make sure your right knee does not extend past your toes, and keep your left leg relatively straight. Push off through your right foot to return to the start.
- Step the right foot behind you into a reverse lunge with the left knee at a 90-degree angle. Return to the start.
- Step your right leg behind you and to the left so your thighs cross, bending both knees into a curtsy. Make sure your front knee is aligned with your front ankle. Come back to your standing position.
- Front, side, back, and curtsy is one rep. Repeat with the other leg. Colleen does three sets of three reps on each leg in her full-body circuit available online If you think about it, that's three sets of 12 lunges (since it's four ways) on each leg.
