Walking Lunge: Begin with feet shoulder width distance apart. Take a long step forward with your left foot and lower yourself into a lunge by dropping the back knee down towards the floor. Keep the front heel in contact with the floor to prevent the knee from over shooting your toe. Keep the shoulders right on top of the hips so you are not leaning forward in the bottom of the lunge. Stand up by pushing through the heel of the front foot and ball of the back foot. Step forward with the opposite foot and repeat. Do not perform with added resistance until you can perform the movement with good form. Only after that should you progress and do this exercise holding a weighted medicine ball or dumbbells in each hand. Perform 3 sets of 20 steps.
Dumbbell Row: Rows will strengthen the muscles in the mid to lower back and the biceps as well. Hold a dumbbell in each hand and begin with feet hip width apart. Bend the knees slightly, and push the hips back, keeping the knees right above the ankles. Lower the torso so that it is parallel to the floor. To maintain a flat back keep the chest out and shoulder blades retracted. Extend arms down, so they are perpendicular to the floor, with the palms facing in towards each other. Row the weight up by bringing the elbows up in the air. Straighten the arms, lower the weight and repeat. Perform 4 sets of 10 repetitions.
Kim Jones is a Certified Strength and Conditioning Specialist. She has experience training male and female athletes at Division I Universities, High School sports programs, and within the general population. Follow Kim on Twitter @JonesStrength.