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Marlo Alleva demonstrates a lunge with knee up. [SCOTT WHEELER/THE LEDGER]

Today’s Workout: Lunging combo move will benefit everyone

When you have a move that tones your glutes, abdominals and boosts your heart rate, all at the same time, sign me up.

Combo moves are great for almost everyone, especially when you can modify the moves to suit your limitations to take you to the next level.

Our move today is a lunge with knee ups. All you need is a flat surface and a set of hand weights for intensity, but not necessary. This exercise will target your glutes, hamstrings, quads, abdominals, and give you a boost of cardio.

Begin this lunging combo by standing tall, chest up, core engaged and arms in a tuck position by your chest for balance. Starting on your left leg step back into a lunge, with your weight on the back extended toe and heel of the front bent knee. Hold this lunge for a second and using momentum, quickly pull the back extended leg forward and up by tucking the knee into your core.

This is where balance comes into play, as you will be balancing on one leg and using your core to hold the bent knee up. On the release, staying on the same leg, continue back into your lunge and repeat the move. Continue for at least 10 repetitions. Switch legs and repeat. Give yourself at least three sets on each side.

If your balance is restricted, use a chairback, broomstick or counter top for added support. If you need more of a challenge, grab a set of hand weights for added resistance. Either way you choose to perform this exercise, you will be benefiting immensely. It doesn’t matter what level you start on, just get started. Happy lunging!

— 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.com

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