Lunge to Twisting Press

lunge-to-twisting-pressDaemian Mains, co-owner of Definition Fit of Sarasota, is surely the very well recognized face of fitness in Sarasota. Daemian, certified as both a group and personal trainer, has been in the fitness field for more than 20 years; from her beginnings as a Y cardio boxing instructor to being an International Federation of Body Building and Fitness competitor, she brings tremendous skills and strengths to the world of fitness. Here is a strength-training move from Daemian that’s sure to inspire.

The strength-training move — Lunge to Twisting Press — is a combination of two separate exercises; a stationary lunge & a modified Arnold Press.

The lunge is a strength training move that works the quadriceps, calves, glutes and hamstring muscles. It is a compound movement which employs both the ankle and knee joints. This movement also requires a great deal of balance and can be modified for beginners as well as advanced. For the beginners or balance challenged, modify by holding a fixed object and using only body weight. There are several ways to perform this exercise. A more challenging variation would be a walking lunge while pressing. Another variation would be to alternate or simply do one side at a time.

The twisting press is also a strength training move that works the shoulders, biceps & triceps. It is also a compound move that requires the use of the elbow and shoulder joints.

Move Descriptions:

The Lunge

  1. Stand with your torso upright holding two dumbbells in your hands by your sides.
  2. Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. ***Do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground.
  3. Using mainly the heel of your foot, push up and go back to the starting position as you exhale.
  4. Repeat the movement for 10-15 reps and then switch sides.

The Twisting Press

  1. As you start to lower your body into the lunge described above, curl your arms to your shoulders and then twist upward to a press above your head. Breathe out while performing this move. When you are in the lowest position with your legs your arms should be overhead with palms facing away from your face.
  2. As you start to rise up into the beginning position, lower the weights to your sides. Breathe in.
  3. Repeat the movement for 10-15 reps and then switch sides.

*For the balance challenged or beginner, start with one side at a time while holding a fixed object.