Thou Shalt Do Lunges  Beach Body Rules This Will Give You The
Perfect: Quad separation and rounded glutes How Long Until You
See Results: Two weeks Best Way To Show It Off: Wearing a pair
of tight-fitting shorts  What It Does: Since no workout would be
complete without a lower-body exercise, lunges should be your
top pick. This movement pattern is going to really bring out
your quad sweep, making your lower body look very powerful. In
addition to that, lunges also hit the glutes, giving you a
backside that women won't be able to take their eyes off of.
Crank up the calorie burn you get with this exercise by taking
the rep range higher into the 15-20 range, performing 2-3 sets
per workout and resting 60 seconds in between.