Your goal: clock up as much distance as possible performing walking lunges with a weight equivalent ... step forwards with one leg and bend your front knee until the back knee touches the floor.

Fitness instructors say these simple movements go a long way for building flexibility, body awareness and confidence.

You don't have to be a workout aficionado to name lunges as one of ... yoga, circuits and warm ups, they're a simple, functional movement that promise to strengthen both your leg and core muscles.

Coming down into a kneeling position, place one foot on the floor in front of you and lean into the lunge position. The back leg should be taking the stretch down the front of it. Lying on the ...

And starting to hug your right knee in, strong on the left leg. See if you can circle the knee a few times. Fix your gaze on one spot to help ... into a high runner's lunge with the right leg ...