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This is a phenomenal conditioning exercise targeting your entire lower body. It uses very targeted explosive, "mild" plyometrics to involve multiple types of muscle fibers while doing a walking lunge pattern.

Because of that, this exercise is surprisingly tough and incredibly effective for metabolic conditioning.


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I recommend using a pair of kettlebells versus dumbbells for one simple reason...handle height. You CAN use dumbbells, but you will end up leaning further forward to perform the exercise. If you don't have kettlebells, try it with dumbbells and see how it feels. It will still be very effective, though you may have to use a bit lighter weight.

This is essentially going to be a Walking Lunge exercise done with an explosive double leg switch at the bottom of every rep (you'll what I mean).

This is the mild plyometric I was talking about...you're going for a fast, rebounding switch with your legs. In that position, you'll have very little weight bearing down on you, making it a very safe movement for just about anybody.

As well, I found this exercise to actually be easier on the knees than a normal Walking Lunge because of the powerful engagement of the hamstrings and glutes coming out of the bottom position, right after the leg switch. That elastic rebound you get from the switch helps power you up out of the bottom without sending all the tension into the knee joint as normally happens with a regular Walking Lunge.

Then use the elastic force to power out of the bottom.

Repeat the sequence for the desired distance. I went up and down my gym floor, which is about 40 feet total, I think.

This exercise isn't designed as a muscle or strength builder...it's a great conditioning exercise targeting the entire lower body.

And it will get your heart-rate CRANKED.

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Nick Nilsson
The Mad Scientist of Muscle

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Want some killer bicep training? Watch: "Get Big Arms...Get a Raging Pump in Your Biceps With a Non-Stop Superset of Curls and Chins"
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