Muscle it up: Step-ups with a Lunge


Targets: quads + hamstrings + glutes + cardio

1. Using an unweighted bar for weeks one and two, power step with your right leg onto a 12-inch-high box. 2. Transfer your weight to your left foot. 3. Step back down with your right foot, and 4. swing your left leg behind you into a reverse lunge. Repeat with the opposite leg. Continue for 30 seconds, completing two intervals. In week three, decrease the step height but add 20 pounds to the bar. In week four, go for the weight-lifting bench, but keep the weight at 20 pounds.