WORKS ON: Triceps, shoulder and lower extremity strength. Upper back mobility. Balance.

LEVEL OF DIFFICULTY: Advanced.

PRECAUTIONS: Use a light weight until comfortable with the exercise. Keep the head and neck centered over the spine. Do not bounce the back knee off the ground at the bottom of the lunge. Do not let the forward knee move past the ankle. Perform the exercise in an open area.

SETUP: Hold the dumbbells overhead and lock the shoulder blades into position. Keep the upper back as upright as possible during the lunges.

THE STEPS: Take an oversized step forward with the right leg and lunge forward until the left knee almost touches the ground. Squeeze the right glute and hamstrings to come up and swing the left leg through to the next lunge.

REPETITIONS: Three sets of 10.

OPTIONS: Use a barbell to further challenge your ability to stabilize the torso.

MEET MICHAEL MEOLI

TITLE: Firefighter-paramedic

YEARS OF SERVICE: 27 years as paramedic; 11 years as firefighter

AGE: 54

HOME: Scripps Ranch

PERSONAL: Divorced, three sons

ACTIVITIES/INTERESTS: Outdoor adventure sports, aquatics, missionary work.