Put one leg in front of the other and bend both knees into a lunge position. Keep the weight of your body in the middle between your front and back foot. Lunge down so that the back knee is almost but not quite touching the floor with both your arms straight out at the sides doing circular movements in an anti-clockwise direction for the first 15 reps. Change legs and repeat circling the arms in a clockwise direction for the second lot of 15 reps.
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