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RUNNER’S
LUNGE
Stand with your feet hip-
width apart, arms at your
sides. Take a large step
backward with your right
leg, bending your left knee
deeply and your right leg
straight until your fi ngers
touch the fl oor on either
side of your left foot. Pause
briefl y, then push off your
right foot and use your left
leg to stand back up to the
start. Do all reps on one
side and then switch.LEVEL UP:Hold a set of
dumbbells and touch them
lightly to the fl oor on either
side of your foot.
TIP:“Try to maintain level
hip alignment and keep all
your weight in your front leg
to really hit those muscles
hard,” she says.ONEARM
DUMBBELL ROW
Hold a dumbbell in your right
hand and assume a wide split
stance with your right leg back
and your left leg forward.
Bend your left knee until your
thigh is nearly parallel with the
fl oor and rest on your thigh
with your left arm. Extend your
right arm straight toward the
fl oor, palm facing inward.
Keeping your back straight,
drive your elbow up and back.
Pause briefl y and then lower
slowly to the start and repeat.
Do all reps on one side before
switching.LEVEL UP:At the top of your
row, extend your elbow and
perform a triceps kickback.
TIP:“Pull your shoulder blade
inward and keep your shoul-
ders square throughout,”
Dunmore advises.