SINGLE-ARM LUNGE

Reps + Sets: 45 secs x 3

Benefits:

Walking lunges are excellent for building leg strength and stability. To really ramp up the benefits – for people looking to build stability in their ankles, knees, hips and trunk – swap the conventional loading of a barbell or two dumbbells for just the one dumbbell.

Holding a single dumbbell on one side of your body will challenge your balance and build your strength in carrying imperfect loads. My choice would be a walking lunge to challenge your balance a bit more, but if space is tight just repeat the step on the spot.

Legs respond well to big volumes, so use one heavy dumbbell and aim for 45-second sets with a 15-second rest, for 3 sets left and right.