A high-intensity workout combining power lunges and weighted figure-eight movements. The instructor emphasizes knee alignment, core engagement, and full range of motion throughout, with reminders to keep knees behind toes and breathe steadily.
All right guys, we're going into our 6th interval. With this one, we're going to be doing some power lunges, and then we're going to be doing some figure eights with one weight. So keep one weight at least in front of you. Let's get started. Alright, you guys, so we're gonna start with our left leg lunging behind. So get ready, take it down and down. So power lunging. Good. Make sure those knees are staying behind your toes. Excellent work, you guys. And I want you to really come all the way down. Use that upper body for a little bit of momentum. Keep up the great work. Right and left. Good. This is more plyometric work here. Your heart rate's gonna go back up. Just breathe through it. Stay focused and have fun. Right and left. Good. Stay low to the ground. Get that back knee down as far as you can. Watch those front knees. Use your upper body and breathe. 8 more. 8, 7, 6. Keep it up. Last 4. Your legs should be burning. And shake it out. Grab one weight. You're gonna hold it on either end, and you're gonna lunge back, starting with the right foot. Center, left, right. Good. This takes a little bit of balance work as well. Your arms stay close to your torso. Excellent job. Back, back. Good. Keep that core tucked in. That'll help with the balance. 8 more. Good. Keep breathing. Last 4, you guys. You can do this. Stay with me. One more. And put that weight down. Catch your breath. We're gonna go back to those power lunges, starting with the left leg. Back. Good job. Keep it going. Keep that breath flowing. Good. Keep watching those knees. You got it. Whoo! I'm feeling this. I'm sure you are too. 4 more. 3, 2, and 1. Grab that one weight once more. Figure 8s, get ready. Here we go. Back together. Good. Watch that knee. Once again, get a full range of motion with that upper body. Good. Bring it around together. Good. Couple more like this. Fight through it, you guys. We're at about the halfway point of our workout. 4 more. 3, 2, and 1. Excellent job, you guys. Grab some water, cool down, and we'll be back with our next one.
