In this article we'll cover one of the toughest and most effective exercises that you'll ever do, the walking lunge.  If you want to change your buns and your lower body this one will do it if you do it correctly.  In total you'll do three sets as far as which weight you should use if you've never done this exercise before I'd recommend starting off with about a twenty to twenty five pound weight and if you're more advanced you can try forty five. 

Once you've chosen the weight that's right for you, you'll be walking with it for about 18-20 steps or about thirty five to forty feet.  To get started hold the dumbbells in your hands down to your sides.  Push your chest out and your shoulder blades back and then take a nice long step out with your right foot first.  As you take each step you'll lean back slightly and put the weight on the heal of your front foot and lower yourself and lightly tap your back knee to the ground. 

As you work your way down the room be sure to continue to stand tall and lean back, and only tap the back knee to the ground very lightly.  A nice finishing effect for this exercise is once you get back to your starting position do three little pulses where in the lunging position you'll lightly tap your knee on the ground and then raise up only three or four inches and you'll repeat that pulse about three times on the last two lunges of each leg.

Now if you do this exercise correctly for the full thirty five to forty feet your heart rate is going to be sky high, mine usually get's up to between 160 and 180 so I highly recommend hopping on a treadmill afterward and walk it out nice and slow to start the recovery process and to get your breath back.  Also, as with every other exercise it's critical that you stay focused during this exercise.  We recommend that when doing the walking lunge you should visualize lowering your body straight down and not forward and down, this will help prevent you from rounding out your back and potentially injuring yourself.