Video: Earth Day Workout

Celebrate Earth Day with an outdoor workout!  Yes you can run, walk, bike, swim, and hike, but you can also get a great strength training workout.


Lunges are a great exercise for the entire lower body.  Several muscles are used to stabilize and assist throughout the range of motion, but the prime muscle groups worked are the quadriceps (the muscles on the front of the upper leg), hamstrings (the muscles on the back of the upper leg), and gluteals (buns of steel).


How to Perform the Perfect Lunge


  • Find a gorgeous open outdoor space!
  • I recommend stepping back as you perform beginner lunges so the knee is protected. 
  • Be sure to keep the knee over the ankle, do not allow the knee to shift past the toes
  • Keep a straight spine and do not lean over
  • Avoid any weight in the toes, push through the heels
  • Do not hold dumbbells while performing the advanced split jumps
  • Consult with your physician before performing this or any other exercise



Beginner/Intermediate:  Standing Reverse Lunges


Begin standing with feet together.  Take a big step backward with the right leg and remain on your back toe.  The front left knee should be bent 90 degrees, do not allow the knee to go over the toes!  Lower down until the back knee comes close to the ground.  Pull yourself back up with the strength of the front leg and avoid pushing off the back toe.  Switch sides.

Alternate for a total of 20 repetitions x 3


Advanced:  Split Jumps

Begin standing with feet together.  Carefully hop up and land in the same lunge position described above.  Do not allow the knee to touch the ground.  Focusing on the front heel, press yourself up, hop and switch to the other side.

Alternate for a total of 12 repetitions x 3





Learn more about Stacy Walters, RKT at



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