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    BRIDEJEN   21,238
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Prisoner Squat/Steam Engine/Reverse-Lunge Combo

Tuesday, January 29, 2013

This three-in-one exercise will get your glutes, thighs, and abdominals in top form. The prisoner squat stretches your chest as it works your butt and thighs; the steam engine targets your abs and hip flexors; and the reverse lunge brings the focus back to your lower body. Ready, set, go!
Step 1
Stand with your feet slightly more than hip width apart and place your hands behind your head.

Step 2
Pull your abs in tight and slowly lower yourself into a squat, then return to standing position.

Step 3
Lower your right elbow and raise your left knee, bringing them toward each other; switch sides.

Step 4
When you're back in standing position, step back with one leg into a lunge, keeping your torso upright. Be sure that your back knee does not touch the ground. Repeat lunge with the opposite leg.

Step 5
Return to the starting position to complete the combination, then repeat.

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Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.

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