How to Do
The any dynamic exercise highly advanced should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the any dynamic exercise highly advanced.
Beginning
1. Stand with your feet hip-width apart and your arms raised in front of you.
2. Bend both knees and twist your torso to the right as you take a step forward with your right leg.
3. Reverse the movement on the left side and return to the starting position.
4. Alternate sides until all of the pieces are in place.
Movement
1. Maintain your weight in your front heel as you lunge, press your glutes, and keep your core tight.
2. Make sure your hips are aligned and that both legs make a 90-degree angle.
3. Twist your torso solely from the ribcage up to the same side as your front leg.
ACSM Recommendations
The Centers for Disease Control and Prevention, and the American College of Sports Medicine advocates that you take part in a combined 30 minutes of moderate to intense aerobic or anaerobic activity most days out of the week.
What does that mean for you?
Based on the intensity and your typical hour-long strength training and cardio program, that usually works out at three to five sessions each week.
