Lunge Squats

The ONE Fitness Lunge Squat (4,4,4) variation starts by standing straight up with the feet parallel. Step forward (heel first) with ONE leg and lower the body, bending both knees while keeping the knees at 90 degrees. Pulse all the way ups and down 4 times in this position then push out of the front heel bringing both feet together to repeat on the opposite leg. Complete this sequence 3x 

Tip: Try your best not to let the front knee pass the ankle or the rear knee touch the floor by keeping that 90 degrees.