Jumping jacks may not be a popular choice for some people, but they are a very effective exercise that are not just for warm ups. Jumping Jacks can easily be integrated into a cardiovascular workout as well as a strength training workout.

Have you ever tried to do 50 jumping jacks in a row? How about 100? I mean actual jumping jacks and not the cheap version were you only move your wrist back and forth and your legs never leave the ground. If you haven't tried this many jumping jacks in a row before, go ahead and try it now. You will see exactly how much of a cardio workout that you are getting.

If you do a jumping jack correctly you can also get a great workout to strengthen your muscles. By keeping your abdominal muscles contracted the whole time, you are getting a core workout as well. Jumping jacks work your entire body and when you add weights, it takes it to the next level.

Here is how to do a jumping jack:
1. Stand with your arms down by your sides and your feet together. Knees should be very slightly bent and your abs should be contracted.
2. Bend your knees as you jump, kicking your legs out to the sides so that they are wider than shoulder length. At the same time raise your arms up over your head so that the two hands meet right over your head. Your elbows should be slightly bent.
3. Jump your legs back together as you bring your arms down back to starting position.
4. Do not take a break and continue the steps until you have reached your desired repetition.

To add some challenge to your jumping jacks, you can wear weighted gloves or add a light dumbbell to the workout. This makes the exercise more of a strength training maneuver as well.

Remember that although jumping jacks do make a great warm up exercise, the intensity can be increased and they can also make a great addition to a cardiovascular or circuit training routine.

Some people dread the word lunges when it comes to exercise, but lunges are one of the best exercises to work your lower body. They can help tighten and tone your calves, hamstrings (back of your legs), quadriceps (thighs) and also slim down your hips and stomach, while lifting your butt. That is a lot for a simple exercise. Add in some arms raises or biceps curls with weights and you can get in a total body workout. Best of all, there are different variations of lunges that work to specifically target a certain muscle in your lower body.

Here is how to do the basic lunge:

1. Stand with your feet approximately hip-width apart with your hands on your hips or down by your sides holding dumbbells.

2. Take one big step forward with one of your legs.

3. Bend the knee of your front leg until your thigh is parallel with the ground as you also bend the back leg so that the knee comes down towards the ground. The back leg should be balanced on your toes.

4. Raise yourself back up and step your front leg back to the starting position.

5. Do your set on your one leg and then switch your lead leg to work both legs evenly.

As mentioned, there are quite a few varieties of lunges that you can do. With a static lunge you don't take your step forward, but just drop your back knee down into a lunge position. Side lunges are a little bit different movement as you are taking a step out to the side and lunging that way instead of stepping forward. A side lunge works more of your inner and outer thigh as well as your hips.

You can also add other fitness equipment into your lunge workout. Add resistance bands under your feet to make your legs work harder. Or place your back foot up on a step to switch the focus of the exercise almost entirely on the front leg and thigh.

Be sure that you have a good pair of tennis shoes on when doing lunges so you do not injure yourself.

Lunges are a great exercise to add to your exercise routine. They also make a great addition to any circuit training routine as well. If you want toned and tighter legs and butt, then you need to start practicing your lunges.