20 Seated Rows (targets back muscles, especially rhomboids and middle traps)
20 Lunges (targets thighs and glutes)
Perform this set ten times for a total of 200 Seated Rows and 200 Lunges!
For the Seated Rows:
1. Sit on a mat on the floor with your legs straight out in front of you. Take a resistance band and loop it around your feet so that you hold an end in each hand, palms facing each other, arms outstretched in front of you.
2. Engage the abs and keep your back straight as you pull the band towards you, bending at the elbows. Squeeze your shoulder blades together and bring the band close enough that it barely grazes your chest. Slowly reverse the direction to the starting position. This is one rep.
Variation for the Seated Rows if you do not have a resistance band:
1. Stand with feet hip width apart and hold a dumbbell vertically in each hand at about chest height. Your elbows should be bent slightly.
2. Bring your arms back so that your back muscles tighten; envision your shoulder blades pressing together. The dumbbells should almost reach your chest. Slowly return your arms to the starting position. This is one rep.
TIP: Maintain really good posture throughout this routine or it could damage your back.
For the Lunges:
1. Stand with feet firmly planted on the floor hip with apart, hands on your hips. Engage your abs and take a giant step forward with your right leg.
2. Slowly lower your body until your right thigh is parallel with the floor and your left knee gently grazes the floor. Your back should be straight and you should face forward. Push up through your right foot to reverse the direction, returning your right foot next to your left so that you are back to the starting position. Repeat the movement with the opposite leg. This is one rep.
TIP: Your body should be straight up and down the entire time; don’t lean forward or back, and don’t slouch. Your core will keep you balanced.