Búsqueda personalizada

Nancy Cole, personal trainer | Twist and jump

I like lunges, all types of lunges! Scissor lunges, however, are really appealing. They add a plyometric element to the exercise and are much more challenging than the standard forward and reverse lunge. Since they require explosive movement, you'll use less weight. To make it more interesting, I've added a little twist and a new toy. (This exercise is not for beginners.)

Firmly grasp a smartbell (www.smartbells.com) or weight plate with both hands at your right side and get into a lunge position with your right leg as the front working leg.

Deliberately and explosively jump up and switch your legs in midair so that you land with your left leg in front while simultaneously moving the weight plate to the left side. Try 16 repetitions, one immediately after the other, to start.

Make sure to master the traditional scissor lunge before performing this more involved version. Plyometric exercises require good strength and cardiovascular endurance. You should be sufficiently conditioned before performing them.

Fuente