Lunge complex front to back
Front
Descend until the back knee almost touches the ground and immediately drive upward and back to the starting position.
Set your core at the starting position and exhale as you pass the halfway point during the ascent.
Back
Stand with your feet even and at about hip width. Set your core and step one foot backward as far as possible, placing the ball of your foot on the ground. Descend until your back knee nearly touches the ground and immediately drive upward and back to the starting position.
Exhale as you pass the halfway point during the ascent.