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The Clock Lunge
The clock lunge is basically three lunges in one, so all your leg muscles get some love, explains Gary. To start, stand straight with your hands together in a balled-up fist.
Lunge forward with your right leg, and then return to standing.
Now, lunge laterally using the same leg by taking a big step out to the right and hinging at the hips to lower. Aim to get your right thigh parallel to the floor. Then, push through the heel of your right foot to return to standing.
Perform a reverse lunge on the same side by taking a big step back with your right leg and lowering into a lunge. Those three lunges combined equal one rep. Immediately move into the next set, and continue alternating in a clockwise pattern for a total of 50 seconds.
After a 10-second break, repeat the exercise on your left leg for another 50 seconds — you'll be halfway through the routine.