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Home Workouts - Lunges, Plyometric Lunges, Pushups, Squats, and Burpees
Healthy by Heather

Instructional Workout Videos


This video shows the proper way to do lunges. Start with your feet shoulder width apart, shoulders down and back, and your head up. First, you are going to take a big step forward with your right leg. It is important to make sure that your leg is straight forward. If you align your feet in a front of each other, you will lose your balance. You want a slight stagger. Once you have your foot position right bend your knees. You should be dipping straight down. If you find yourself leaning forward over your front knee adjust your weight back until your knee is directly over your ankle. Once you are at the bottom of this position straighten both your legs pushing through your front heel back to the starting position.

Plyometric Lunges

This video is an advanced version of a regular lunge. All the steps are the same except that when you reach the bottom phase of the lunge instead of pushing off and stepping back into the starting position, you jump out of it switching your leg position in the air and landing in the lunge position again. This is a very explosive move that gets the heart rate up and burns a lot of calories!


There are many ways to do a pushup but today we are covering the most basic way. Start with your feet shoulder width apart, squat down placing your hands on the floor slightly wider than shoulder width. and under shoulder region. Your feet can either be together or separated if you need better stabilization. Next bend at your elbows keeping your abdominals and lower back contracted the whole time. Your butt should never be pointing to the sky! Once your chest is about an inch from the ground straighten the elbows pushing yourself back into starting position and repeat!


Burpees are a great way to add intensity and increase your heart rate during a workout. You start with your feet shoulder width apart, head up, and shoulders back. Next, you squat down placing both your hands on the ground at shoulder width. Once you have your hands in position shift your weight onto your hands and kick your feet back. You should now be in a pushup position. If you are advanced you will continue into a pushup. If you are a beginner jump your feet back into squatting position. Finally stand up and jump when you reach starting position. Then do it all over again!

Air Squats

Air squats are a great way to help to shape your legs and your buns! Start with feet shoulder width apart, shoulders back and down, chin up, with a slight arch in your back. Shift your weight back onto your heels and sit down until you are a 90 degree angle. Next, push back up through your heels, while squeezing your buns at the top. Repeat and enjoy!