There are three moves in this routine; dumbbell curtsy lunges, 45-degree back extensions and lateral band walks. Lanceford hasn't programmed these, so you can use them as a standalone glute ...

including what's called a 'dumbbell reverse lunge biceps curl-to-press' and the 'curtsy lunge with overhead press'. But fitness doesn’t have to be complicated to get the best results.

This particular lower body workout will take you no longer 20 minutes, so there’s no excuses for skipping, and all you need is a pair of dumbbells ... Reverse lunge into curtsey lunge - 8 ...

Tricep extension reverse lunge: Here you’ll grab both, or one dumbbell and do a tricep extension, before raising the weight and holding it against your chest and completing a reverse lunge ...

Strength training for runners is essential, and curtsy lunges are the ideal exercise to do at home with no equipment, although you can add a dumbbell in each hand for increased difficulty (purely ...