Extract from NO GYM REQUIRED: UNLEASH YOUR INNER ROCK STAR

1. Walking Lunges

• How to:With a 5- to 8-pound free weight in each hand, start with feet together, and step forward with one leg out, bending the knee at a right angle, not quite touching the ground. Alternate legs and continue across a distance of at least 30 feet. Do not extend the knee forward past the ankle. This puts excessive and unnecessary strain on the knee. As an added benefit, lunges not only work the entire set of glutes, but it will develop a more beautifully defined pair of legs too.

• Rock Star muscle groups: Quads, glutes, hamstrings, abs/core

• Basic tools: Free weights

• Repetitions per set: Length of room (3 sets). Try for a minimum of 10.

• Level: Gold

• Variation: If you don’t have enough space, i.e., you’re in a hotel room, eliminate the walking element and lunge on the spot.

2. Walking Lunges with Twist

• How to: Same as above, but drop the free weights and use a medicine ball instead.With each lunge, extend the medicine ball in front of you, and twist in the direction toward the leg that is extended forward.

• Rock Star muscle groups: Quads, hamstrings, abs/core (obliques)

• Basic tool: Medicine ball

• Repetitions per set: Length of room (3 sets). Minimum of 10 per set.

• Level: Platinum

3. Reverse Lunge with Medicine Ball

• How to: With arms extended, hold a medicine ball at shoulder height, then lunge backwards, making sure your knees are bent at a 90-degree angle. Alternating legs after every rep

• Rock Star muscle groups: Quads, glutes, hamstrings, and hip flexors

• Basic tool: Medicine ball or free weight

• Repetitions per set: 15–20 (3 sets)

• Level: Platinum

• Variation: To increase the difficulty of this move, lunge off the back of a step platform.

4. Bulgarian Lunge

• How to: Begin by standing about 3 feet in front of a platform (your back toward the bench), hands on hips (beginning) or holding dumbbells (advanced). Place your right foot on the bench, insuring your left leg is still straight in alignment with your upper body (if not, adjust your foot placement). Slowly descend, just like in a regular lunge—remembering to keep your left knee behind your left foot (your target depth is where your left leg is in a 90 degree bend position). Hold for 2 seconds, then extend your left leg and return to the beginning position.

• Rock Star muscle groups: Glutes, hamstrings, quads, calves, and hip flexors

• Basic tools: Step (platform), or a stack of books/magazines

• Repetitions per set: 12–15 per leg (3 sets)

• Level: Gold

• Variation: Hold heavy free weights in your hands to increase intensity.