...and yep, you'll work ALL these parts all at once!

The exercise is the Curl Position Walking Lunge.

It's a great exercise not only for targeting all those muscles,
it gives you a MASSIVE metabolic response as well, making
it perfect for fat-loss training.

You may already be familiar with the Walking Lunge...where
you step forward once you come up from the lunge position.

In THIS version you'll doing the same thing...only instead of
holding a pair of dumbbells at your sides or a bar on your
back, you will instead be holding a barbell in the top of a
CURL position.

This positioning puts great "supporting" tension on your core,
along the lines of a front squat only tougher...

This will really help you tighten up your stomach while you're
attacking your legs and glutes with the Walking Lunge
movement.

I pulled this exercise directly from my new book "The Best
Venus Index Exercises You've Never Heard Of"...a book of
exercises completely dedicated to the specific training and
exercise needs of WOMEN.

Here's what it looks like...

First, curl the weight up to the top position and hold. You'll be
keeping it there for the ENTIRE exercise.



Now take a step forward and come down into the lunge position.



Next, push up and step FORWARD.



Step forward and come down into the lunge position with
your other foot.



Keep going for as long of a distance as you've got down
your gym floor! Then turn around and come back.

It might LOOK easy, but the difference in tension when
holding the weight in the top of the curl position as
opposed to hanging down beside you is a BIG one.

I've posted a video of this exercise on the main page for the book here.

On that page, I've also got two more free sample exercises
taken directly from the book...the Side Plank Cable Row
and the Towel-Plate Lateral Raise.

The first exercise will help tighten up your waist while
working the muscles of your upper back. The second one
is going to focus on those shoulder "caps" you're looking for.

Check out videos for all three of these exercises here!