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i can do about 5 press-ups and 30 pull ups i’m 15 years old and 13 stone, i look like a football player with a big upper body but i know it’s fat but now i can do 60 press-ups and 80 pull ups and i’m 11 stone thanks for the help, by the way i’m still workin on it

i am only 5, i think i need to lose weight and get a credit card….

tryin’ to get a bit thinner, only 13 lol

@JoelSchmaltz ur r so 14. XD

Great workout video, thanks!

I am a little over weight at 14, this should help. DOES HE HAVE A BONER!!!

hey im only 11

i think ill give this a try in me bedroom trying to lose weight

cool im trying to get a little bit thinner myself and im only ten

@gl33kster Not true. Squats and lunges, especially done with one’s own body weight, do not create bulky muscles.

@calvinjones Check your form, make the range of motion smaller, or try stationary lunges instead of stepping out each time before you lunge. If that doesn’t work, avoid them entirely.

@CatSchmid I’d rest at least one day between doing this or other leg workouts.

@karmadhyana That’s a good general guide, although it technically doesn’t matter when you inhale or exhale as long as you are breathing. During lunges or squats, the exertion phase is when you’re pushing UP out of the lunge or squat, not while lowering down, so exhale there. A little counterintuitive, but it is correct. Ultimately, just breathe!

@stasha76 Not necessarily. One set of this workout can be just as effective, but for more challenge, you could repeat the series once or twice.

@SantiagoxMartinez Toning means to Sculpt the Muscle. Basically to make everything hard and Less Flabby. You can be Skinny and Flabby.

Coach Nicole, you are awesome!!!
thank you for your wonderful vidoes.

hi…great workouts. are we supposed to do 3sets of each excericse…?

this seems really good! i lost count while watching this but how many reps should we do of each?

@SantiagoxMartinez
shapes and defines your muscles.

Hey would this exercise help to get rid of my side fat?

i cant get up after i did the squats.

definitely a great warm up for other sparkpeople vids or any exercise routine. love it!

@xbabysweetcakes no squats and lunges build bulk

hello sparkle people…! great workout video…just want to know how repitition are we supposed to do. thanks

I’m confused; everything I’ve ever heard, read or been taught about exercise has stated that the exhale should always be on exertion (in this case, during the squat position, as there is no exertion in the standing position). This is also true in weight lifting. I had a personal trainer who taught me the same thing that I had heard for years, which is to exhale on the contraction/exertion phase of the movement. Why does this fly in the face of everything I’ve heard? Just wondering.

These videos are excellent. They have helped me lose 15lbs in 3 months; they helped me reach my ideal goal of 110lbs. Thank you so much!

Hi! Can I do this exercise every day?

The lunges dont seem to difficult but they make my knees click so i think i ought to avoid them…any alternative you could reccomend?

The reason that i love this is becuase your not some scary skelator blonde chick, i mean people who watch those videos dont like seeing those skinny bitches. LOL

hello, first of all, thank you very much for the workout tips and video. I was wondering if men can follow these to loose, hips, thighs. please advice.

does this include stomach fat ?

does aerobics helps in weight reduction?

I like how in your videos you dont wear revealing clothes like some other peoples fitness videos! I love your videos! they’ve really helped me

wow im soooo tired….it burnss