[email protected] Water Exercise #13: Lunge Run

Lunge Run   

Certified fitness instructor Alex Isaly teaches you to do a lunge run on or off the treadmill. Lunges are a great way to work your glutes, hamstrings and quads. The resistance from the swim current adds an extra challenge that you can’t get on land!   

Special Equipment: None  

Level: Moderate to Advanced  

Reps: 30 seconds active, 15-second recovery for 3-4 rounds 

This is a lower body exercise that focuses on your legs called a Lunge RunTo perform this exercise all you need is your body weight. Begin by facing the swim current with feet in a lunge position. Begin the exercise by jumping off the floor of the Endless Pool. At the top of the jump, reverse the position of the feet. Make sure to engage your arms on this exercise to assist in performing the movement. For beginners, start with a slow tempo and the Pace set at a low flowThe faster you go and the higher the flow from the swim current, the greater the demand on the working muscles. Perform this exercise for 30 seconds and recover for 15 to 20 seconds, or longer if needed. Perform a total of 3 to 4 rounds for optimal results. 

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