• ABOUT

  • RESOURCES

  • TRAINING

  • BLOG

  • SHOP

  • Blog

  • More

    0
    MEMBERS ONLY

    go home

    • ABOUT

    • RESOURCES

    • TRAINING

    • BLOG

    • SHOP

    • Blog

    • More

      FAQs
      Bio
      Small Group Training
      Start Here
      Contact
      Personal Training
      Online Training
      • Facebook - Grey Circle
      • Twitter Clean Grey
      • Instagram - Grey Circle

      Workouts- Lunge to Row

      July 19, 2016

      You probably know by now that I'm BIG fan of simple, easy-to-follow exercises that pull a lot of bang for their buck. I'm busy, you're certainly busy, let's make exercise simple. 

       

      Spotlighting one of my favorites- the Lunge to Row, a super simple, yet effective, exercise that you can do at home.  You'll perform a lunge and a row together to target your legs, butt, core, back, shoulders, biceps, and balance. You can tone your entire body in less than 5 minutes! 

      You'll need: 

      A resistance band
      A sturdy hook, tree, or secured railing 

      Water

       

       
      How to: 


      1. Grab each handle on your resistance band evenly.

      2. Walk yourself back so your arms are straight
       and you have slight tension in the band.

      3. Take large step back with your  left leg, (about 3 feet), 
      and lower your left knee about 2 inches off the floor

      4. Press into your right heel to come back up to standing,
      squeezing your butt at the top.

      5. Use your back, core, and arms to pull your elbows past your ribcage.
      (Your hands will be in a "thumbs up" position. Make sure your
      shoulders are down, your belly is tight, and your elbows stay tucked in.)

      6. Repeat other side. 

      Do 10-15 reps on each side 
       

      Modifications: 
       

      For pregnancy: 

      You can do this for all 3 trimesters, but give yourself a wider stance for the "pulling action" to help you keep your balance. Make sure you are doing these slowly and with deep breathing to really target your core and stabilizers. 

      Postpartum:

      If your pelvis and PF are feeling weak, please only lower halfway during the lunge. I recommend adding a Kegel when you come up from the lunge and using your breathing to pull the bands to activate your total core. Many new moms note wrist soreness from childcare, so please make sure your wrists are flat when you pull your arms in. 

      Need it Easier? 

      Skip the lunge, just step back. Alternate pulling with one arm at a time. Give yourself a wider stance to assist your balance.

      Want it Harder? 

      Add a hop to the bottom of your lunge (6 months postpartum only). Try standing on one leg while you pull. Add a 2 second hold when you row to really target your back, spine, and core.

      Have questions?

       

      Email me or schedule a consultation.

       

      Try it out and tag me @themomtrainer on Facebook or Instagram so I can cheer you on! 

      Search By :

      Free Workouts

      fit pregnancy

      post natal fitness

      Please reload

      SEARCH BY TAGS: 

      #loveyourbody

      Free Workouts

      Latest Research

      Motivation

      articles

      breastfeeding

      diastasis recti

      first trimester fitness

      fit pregnancy

      fitmomma

      group fitness

      live fit

      love and labor

      mom life

      momswhotrain

      not bad for a pregnant lady... my story

      nutrition

      post natal fitness

      postpartum

      recipes

      running

      very post-natal

      Please reload

      Lockdown Diaries - Making it Work in the Winter

      November 13, 2020

      Lockdown Dairies, Day 175- How to Honor Your Body with Change

      August 31, 2020

      What you really need for a home gym

      August 13, 2020

      Let's Get Cozy!

      January 30, 2020

      "Exercise Makes People Happy. Happy People Don't Kill Their Husbands."

      December 21, 2019

      How much is too much? (and Bonus 10k Training plan)

      September 13, 2019

      What to do this Bikini Season

      May 22, 2019

      How I donated over 800 ounces of breastmilk in 6 months

      March 12, 2019

      How to Make the Most out of Your Workouts

      December 18, 2018

      Putting Yourself Last Doesn't Make You a Better Mom

      November 26, 2018

      Please reload

      recent 

      posts :