Join Paul Katami for an exercise that targets both the upper and lower body through core balance and stabilization while working the biceps, thighs, hamstrings, and butt.
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Reverse Cross-over Lunge with Side Leg lift and Bicep Curl Hi I'm Paul Katami from Los Angeles, California and I'm going to show you reverse cross-over lunge with the side leg lift. Some of these exercise are advance because your on one leg. Most times when we exercise, you think of grounding ourselves due to the --. And just for fun were going add bicep curl at the end. It's a fantastic way of taking your body off the balance of the movement so it forces you to do what’s called the core recruitment. And basically it means using all the muscles of your mid-section to keep you upright. And by changing the direction, you just change the connection of the muscle fibers and it make the leg work even harder. This is an advance exercise so make sure to progress at your own rate. First thing, you're going to take a one leg and lunge behind you on a diagonal making sure that the foot in front stays nice and connected to the ground. Second, you’re going to lift-up using the core, extend the leg to the outside and simultaneously go into a bicep curl. This is a compound exercises that’s going to work your bicep, it's going to work the quads, the glut and your core for stability so you're going to pump down nice and long making sure that you’re bending your knees, keeping your abs tight and your body tall. You’re going to come up into that nice side leg lift with the bicep curl. So the timing of the exercises is this: down for one, lift-up for two. You're going to repeat this movement 10 times on this leg and you’ll feel the burn then you’ll stop, take a break. Make sure to re-adjust the shoulders and keep the core nice and connected and then you’ll go to the other side. It’s basically courtly move. I mean we add a lot of terminology to it but it's basically a courtesy and then you know, a kick to the side. With that beautiful lunge, engaging the cord lifting up for the bicep curl and you do 10 times on that side as well. For me I like the compound in the work so that’s why we added the side leg abduction with the bicep curl again to be efficient and make sure that you're working the upper body and lower body together. I'm Paul Katami, Los Angeles, California. Thanks for watching. I’ll see you at gym.
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