Want a stronger, healthier lower back and glutes coupled with a good core foundation? Add this workout to your daily plan!

- Roll your shoulder back and keep your chest up high
- Step forward bringing your back knee down until both legs reach 90 degrees
- Step back to the initial position

Standing lunges

Raise your knee up 90 degrees
Lunge to the side and squat keeping your toes pointed straight.
3 sets per leg, 6 sets in total!

Side Lunge with Squat

- Step back and bring your back knee down 
- Come down until both legs are at about 90 degrees
- Step forward keeping your chest up

Backward lunge

- Keep your chest up throughout the movement
- Step back bringing your back leg down until both legs are at 90 degrees 
- Step forward 
- Push your hips back as you come down in the squat 
3 sets 15 reps EACH leg

Bodyweight lunge squat lunge squat

- Begin by lying supine with legs straight and hands behind your head OR holding the weight
- Roll your shoulders off the floor
- Lower back down

Straight leg crunches

As demonstrated in the video (or on the floor seated up 45 degrees with your knees up off the ground towards your face)
- Rotate your torso bringing your hand/weight across the body
- Keep your core engaged
* Work both sides 15 reps 3 sets each

Oblique crunches

Heavy Bag Lunge & Core Workout 
(Equipment Optional)

Matthew

Love it! I struggled a bit with the pull up curls bc my gym‘a pull up / curl bar is almost my height when extending my arms, so I was swinging around a lot instead of having a good form. I will try different ways to tackle the core muscle group more.

Heavy Bag Lunge & Core Workout (Equipment Optional)

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