Below are a list of exercises that you can use as an alternative to the ones on your programme. The exercises become progressively harder as you scroll down.

LUNGE — Dumbbells

Stand with 1 foot forward and the other foot back behind you with the heel raised. Hold dumbbells in both hands. Lower into a lunge position until the back knee is just off the floor and both knees are at right angles. Keep the pelvis slightly tucked under so you do not over arch the lower back. Straighten the legs.

LUNGE — Dumbbells

Stand feet hip width apart and hold dumbbells to your side. Alternately lunge forwards until the back knee is just off the floor and both knees are at right angles. Keep the pelvis slightly tucked under so you do not over arch the lower back. Keep the body in an upright position.

STEP-UP — Box / Dumbbells

Stand holding the dumbbells to your side with 1 foot placed on top of a high box or bench. Step up, alternate legs and step down. Continue the move and do not push off with the underneath leg.

LUNGE — Barbell

Stand feet hip width apart and hold a barbell on your shoulders. Lunge backwards until the back knee is just off the floor and both knees are at right angles. Keep the pelvis slightly tucked under and the body upright. Step together and repeat with the same leg.

LUNGE — TRX

Stand facing the TRX and hold both handles. Step laterally into a deep side lunge with your weight through your heel. Step together and alternate legs whilst keeping the movement fluid. Maintain neutral spine with the arms extended, shoulders down and chest lifted.

STEP-UP – Box / Dumbbells

Stand holding the dumbbells to your side. Step up, push through your heel and straighten the leg. Do not push off with the underneath leg. Lower under control and step back into a deep lunge.

LUNGE — Smith Machine

Place the smith machine bar onto your shoulders. Position your feet hip width apart and slightly forward of the bar. Alternately step into a backward lunge. At the deepest point of the lunge the back knee should be directly beneath the hip creating 2 right angles.

LUNGE — TRX

Stand facing the TRX. Hold both handles with the arms straight and lean back slightly. Raise one leg behind you and bend your supporting leg to a backward lunge position, but do not let the back foot touch the ground.

STEP-UP — Box / Barbell

Stand holding a barbell on your shoulders and 1 foot placed onto a high box or bench. Step up, push through your heel and straighten the leg. Do not push off with the underneath leg. Lower under control maintaining neutral spine.

LUNGE — Dumbbells

Begin standing and hold dumbbells to your side with the arms extended. Take a big stride forward and lower into a lunge. Bring the back leg through and step it forward into a lunge. keep the movement continuous. Maintain shoulder retraction and keep the body upright.

LUNGE — Dumbbells

Feet together and dumbbells held above you, arms extended. Bring the dumbbells to your shoulders as you step laterally into a side lunge. Heels down, push the bottom back and allow the torso to hinge forwards slightly from the hips. Step together and repeat to the other side.

STEP-UP — Cable / Box

Stand holding low cables from either side of you and place a foot onto a high box or bench. Step up, push through your heel and straighten the leg. Do not push off with the underneath leg. Lower under control maintaining neutral spine.

LUNGE — TRX

Stand facing the TRX and hold both handles. Step laterally into a deep side lunge, keeping the heel down. Push away and place the foot behind the other leg into a curtsey position, keeping the movement fluid. Maintain neutral spine, keep the arms extended and chest lifted.

LUNGE — Dumbbells

Stand with 1 foot forward and the other foot back behind you with the heel raised. Hold dumbbells to the shoulders. Lower into a lunge position until the back knee is just off the floor and both knees are at right angles. Push through both feet, jump and land in the same position, continue.

STEP-UP — Box

Stand side on to a high box or bench and place 1 foot on top. Push through the foot on the box to straighten the leg and hop. Lower back to the floor. Keep the movement continuous.

LUNGE — TRX

Stand facing away from the TRX and place 1 foot in the loop with the knee bent. (See Technique page for info on TRX single handle use). Lean your torso forward slightly, go as low as possible straightening out the back leg, and then push through the foot to hop.