Lunge Pump and Lift

Instructions

1. 
   Stand tall with feet hip-distance apart, hands on hips. Step right foot back into a lunge, bending both knees 90 degrees; keep hands on hips. Holding here, pulse up and down a few counts.
2. 
   Push off right foot and lift right knee to about hip height. Hold for 1 count and lower back to lunge. Repeat for 20 seconds; switch sides.