Next time you go to do your lunges try this routine for new results! You will be doing front lunges with dumbbells working one leg at a time. Do 8 reps on one leg and then switch to the other one. After you complete this go back to the leg you started with and do 4 reps with a 4 second pause at the bottom of each rep. Finish the 4 reps on the other leg and rest. Remember when doing your lunges to focus on dropping straight down and keeping everything from your waist up nice and straight. Your hamstrings and glutes will be left in pain!
Front lunges with dumbbells- 8 reps each leg, then 4 reps with a 4 second pause at the bottom
Do 1 set and rest for 90 seconds. Repeat 3 more times.