BeFitBR Workout for February 2013

Quadriceps & Lower Abdominals: Rear lunge with knee lift -- Place feet shoulder width apart with hands on hips. Step back with one leg as you bend at the knee with your front leg. As you descend, push both hands straight above the head. The back knee should be slightly bent. When front leg reaches a 90-degree angle, ascend, bringing the extended leg into a knee lift. Squeeze the lower abs once the knee is lifted. Do 3 sets of repetitions of 6-8 for beginners, 10-12 for intermediate and 15-20 for advanced.
Quadriceps & Lower Abdominals: Rear lunge with knee lift -- Place feet shoulder width apart with hands on hips. Step back with one leg as you bend at the knee with your front leg. As you descend, push both hands straight above the head. The back knee should be slightly bent. When front leg reaches a 90-degree angle, ascend, bringing the extended leg into a knee lift. Squeeze the lower abs once the knee is lifted. Do 3 sets of repetitions of 6-8 for beginners, 10-12 for intermediate and 15-20 for advanced.

Obinna “Obi” Ikechukwu is a fitness counselor at Our Lady of the Lake Regional Medical Center and a fitness instructor for Spectrum Fitness, West Baton Rouge Parish and Volunteers of America. He’s been a personal trainer for 10 years, and has experience in circuit training and group fitness, specializing¬†in injury management and prevention. His knowledge of anatomy, kinesiology and exercise physiology complements his understanding of nutrition and body composition. He designs training programs to fit everyone from athletes to those with debilitating conditions, such as diabetes and high blood pressure.