Equipment: Mat, pair of dumbbells, medicine ball
Lift arms in a "chicken" motion as the lunge is made
Complete set on one leg, then swap to other leg for the next set
Start off by forming a bridge with bent legs, then straighten one at a time; then hold
Start with both feet just off the ground and cross one foot under the other, slowly raising the legs up to the angle shown here, then carry on back downwards
Can be performed with a single dumbbell or medicine ball
Can also be performed with a single plate, kettlebell or ball; hold close to chest
Can also be performed with a single plate, kettlebell or two-handled ball
Can also be performed with a single plate, kettlebell or handled ball