We have finally made it to that time of the year where the coined phrase is, “if the weather just stayed like this all year!” Fall is definitely in the air, so our daily attire is changing as well. It’s time to start dragging out those leggings, but the sleeveless tops will still be around for a few more weeks — depending on where you live!
So, our fitness focus will be business as usual.
Our move today is a combination move, working the upper and lower body. Perfect for toning your arms and legs.
The exercise is a lunging triceps kickback. The focus is on your triceps, the upper backside of your arm. You will also be toning in your lower body by holding a static lunge. You’ll keep the core engaged throughout.
You will need a set of medium hand weights for this exercise.
Begin by splitting your stance and prepare to hold a lunge in a side-lunging position. Hold a hand weight on the same side as your back extended leg side and prop your free arm on the front bended knee.
Hold your chest tall, engage your core, tuck your weighted arm into your side and you are ready to move.
Start with your arm tucked into your side and your elbow bent. Kick back the weighted hand and extend the arm backward. Once you reach your fullest extension, squeezing in the tricep, return to the starting position.
Keep your body positioned in the lunge and continue this kick-back motion for at least 10 times. Then repeat on your other side and switch your lunging legs. Continue alternating this kickback move, for at least three times on each side.
This exercise is great for all levels of fitness and can be modified if you cannot hold the lunging position for very long.
— Marlo Alleva, an instructor at Gold’s Gym and group fitness coordinator at Fontaine-Gills YMCA, in Lakeland, Florida, can be reached at faluvzpa@msn.