WMOW #1: The Lunge and Lift
WMOW = Workout Move Of the Week
Hey everyone! Hope the rest of your weekend went well 🙂 If you’re just getting back from vacay, here are some things that went down over the weekend:
-I went to up into the wilderness and stayed in a cabin in Gatlinburg (Part 1 & Part 2)
-We talked about what to do when your eating habits differ from your family and friends –I have to say that I’m loving your thoughtful and amazing comments to this one- and
– I got a FLIP! goofy videos 😀
Last night, the pilot and I hit up the gym around 11:30 to film a little workout video 😀 I thought it would be fun to do a workout move each week, and demonstrate a few intensity levels for said move.
This week, I chose the lunge and lift.
Some things to remember:
-As always, only perform certain strength training moves if you are in proper health to do so. If it hurts, don’t do it.
-Start with the beginning level of the move, making sure to use proper form and correct posture. Only move up to a higher intensity level once you can comfortably do the exercise with proper form at the lower level.
-Always keep your abs tight
-Aim for 10-12 repetitions on each side, with 30-60 seconds of rest after each set. Go for 2-3 sets.
-This exercise works your glutes and hamstrings. Add it in on legs day or on a circuit training day (when you work your entire body).
-Think “booty” as you lift your leg, and squeeeeeeeeze
-Don’t let your back knee hit the floor—try to stop around 2 inches above the ground
-Have fun 🙂
Happy Training!
xoxo,
Gina
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LOVE this exercise! It’s a real booty kicker. 🙂
Great idea to post videos!
CUTE!
love these videos, keep ’em coming!
Hello
Love the video and this will probably sound stupid but it’s cool to hear you speak! Makes the blog more personal!
Also to all those people who moan about your food choices this video will show them you are fit and healthy and doing extactly the right thing fir you!
Love it can’t wait till the next one.
Sarah
thanks sarah!
i totally know what you mean- it’s nice to put a voice with a face 😀
Loving the videos! Love the exercise!
Thanks so much for the exercise tip! I can’t wait to see your future moves of the week =)
xo
K
I love it. You should sell your own home workout videos!!!
I love this new idea showing workouts using your flip!!! Makes it so much easier to understand. Love the lunge and lift, think I’ll be doing that one later. 🙂
Oh my gosh, you are too cute!
And I know I’m late chiming in, but I loved your last post 🙂
You always brighten my day with your blog. Thank you for taking the time to do all of this for all of us. Love the video. My booty just hurt thinking about using a step for lunges 🙂
Great addition to your blog–really enjoyed the tip. Now I will be off to apply it this afternoon 😉
Great strength move! It definitely adds a little burn to the typical lunge!
love the videos! can’t wait to see more!
Love this! Keep these coming please 🙂 Happy Holidays, Gina!
I’ve been looking for some good booty exercises- thanks! 🙂
I will definitely try this. I look forward to more of your videos. Your lifts are so graceful, by the way.
thank you ! <3
those lunge variations look great! i have been doing walking lunges or lunges with my back leg on a stability ball forever. thanks for the new variation!
you’re welcome, so glad you liked it 😀
thank you for taking the time to make our workouts better 🙂 i can’t wait to try the move out tomorrow.
Love it, G!! Keep ’em coming! You totally ROCK that Flip, BTW 😉 I will definitely be pulling this vid up again tomorrow and workin my booty 🙂
Great video. I like this new addition to your blogs. I hope you keep it up. Thanks again!
How adorable are you? SERIOUSLY! 🙂
THanks for the great move. Will try to SOOOOON!
yaaaay! It is so weird/cool to hear your voice! I particularly enjoyed the way you sheepishly said “foodgasms” in your salad beats post! haha! so adorable
Thanks for the video! Your rock.
I love the WMOW. I started up the Move of the Day on my blog a few weeks ago, but since you’re an actual personal training I’m excited to see what your moves will be too!
I’ll be trying this one ASAP.
Thanks, G$!
Love the video! I’m looking forward to incorporating this into my strength training sessions. Thanks for showing us how to kick up the lunge a notch!
delurking alert: love the workouts you post always, and this is a great new addition! i actually just added this to my strength routine today. thanks!!
whoo hoo! i’m so glad you liked it 😀
thanks so much for stepping out of lurkdom to say hello <3
xoxo
You’re adorable, and I’ll be adding that move to the leg routine STAT!
Great form!
Ooo yay! I am going to love these weekly moves Gina, thanks so much.
You are absolutely adorable! Great on camera presence!
Thanks for the workout video, this looks like a killer move and I love that you included the two variations. Will have to try this out!
I love the idea of the new move of the week. I incorporated this in my workout today and will continue this week. What a nice way to shake things up a little and introduce a little something different/new on a weekly basis. Keep it up!
Hey fitnessista, I am loving the video additions! AND I’m pretty stoked that you sound and act just as awesome as you read on your blog 🙂 Great job!
thanks! 😀
LOVE this idea! I am definitely going to give it a try. Thank you!!!
I love the WMOW idea! Your tips are always very helpful 🙂
Your video was great! I’ve never done the lunge with the lift to the back, but have to the front (pulling up through the hip flexor with the leg bent). I’ll have to try it next time I’m at the gym. 🙂
Thanks so much! I’ve been doing my booty lunge and lifts all day around the house!
whoo hoo! i’m so glad you like them 😀
You have the cutest voice ever! I love the video. I feel like I need a Flip now too haha
Oh this is neat!!! I really want to get into taking care of my body and losing some weight this new year. Your blog gives me inspiration! Thank you!!!
thank YOU for reading <3
Hey Gina.
Just wanted to let you know your blog is so inspirational. Do you have any tips for working out at home? Due to a couple of reasons I can’t renew my gym membership for a couple of months. I have gained 30 lbs in a year and am a little depressed about it.(actually a lot) but reading your blog is awesome, and very motivating. I also have 2 small children so I don’t have a lot of extra time to work out. Any advice would be really helpful.
Have a Happy New Year!
hey devan,
i’d recommend checking out some exercise videos- either purchasing dvds, or youtube has a ton! there’s everything yo ucould wish for.. zumba, pilates, yoga, weight training, circuit training. i’d do a “video” for maybe 20-30 minutes each day then go for a run or walk outside. you can take the kids with you on your walk, or do the workout videos during naptime.
you can do it– you know i’m cheering for you 😀
Love it, thanks for posting. Keep it up! LOVE the idea!
I loved this video so much that I tried the exercise this morning after my run. Woooo it kicked my butt. Literally! I kept having all the tips you said going through my head so that I’d keep proper form including thinking “booty” on the way up. 🙂 I am looking forward to more videos.
whoo hoo! i’m so glad you liked it! it really is a booty burner 😀
Hey G!
Are those NIKE pants? I like them b/c they are fitted yet still go over the shoe!
hey linds,
they’re victoria’s secret yoga pants. i’m crazy about them!
I love this new idea! Do biceps one time, I hate that all I can think up to do is curls. They bore me, so I avoid it…bad combo.
sure, i’ll definitely do biceps for ya 😉
YES!!! I’m so pumped that you got the flip video for Christmas- you are already putting it to goo use! Can’t wait to try the lunge & lift.
thanks girl!
LOVED this video! You are so cute! It’s fun to put a voice with the blog posts! 🙂 And I have totally been looking for a way to tighten up my butt; can’t wait to try these moves. Thanks
How cute are you?! Loved the video. Nothing like making a lunge lift look easy. 😉
LMAO I was watching this and got distracted by the Bad Romance in the background!! Love it!!
wow great move