Lunge / Reverse Lunge

Glutes, Quads & Hamstrings



This is how you do it

Step 1

Start in a standing position.

Step 2

Brace and step forward with your right foot while leaving your left foot in place.

Step 3

Flex your glutes and legs and bend your right knee to squat down with your torso upright. Your left knee should follow to a position just behind and to the left of your right heel without touching the floor.
1. Each step forward should allow enough space for the opposing knee to follow just behind and to the side of the leading heel so they will be longer than normal walking steps.

Step 4

Flex your glutes and legs to stand up while bringing your left foot beside your right foot.

Step 5

Brace and step forward with your left foot.

Step 6

Flex your glutes and legs to stand up while bring your right foot beside your left foot.

Step 7

Repeat up to 3 Sets.

Pro Tips

If you don’t have room or space to alternate legs and “walk”, simply squat back to the starting position. You can perform the desired repetitions using the same leg then switch or alternate legs for the desired repetitions.


Legs, Glutes, Lower back & Core



Glute Bridges

Glutes, Quads & Hamstrings





Stop whatever you are doing and focus on this.


Take Deep Breaths

Follow the instructions on screen or if you have sound follow the spoken instructions.
Breathe in through your nose and out through your mouth.



Observe your body, your thoughts, your feeling and your emotions. Is your heart racing? Are you sweating? Is your mouth dry? Are you angry? Are you worried? Are you stressed?
Do you need to be reacting the way you are?
How important is the issue you are stressed about?
Is this worth you being stressed over? Will it still be important this time next year?
What advice would you give to a friend if they were in your position?

Now take a moment and relax yourself.



Now continue on with your day, incorporating what you have just learned about the emotions you were feeling.