Check out Women's Health's FitGIF Friday every week for fun and challenging new moves to make your sweat sesh really count. Here's this week's exercise:

Bodyweight forward lunge: Whether you're a beginner or a pro, lunges should be the bread and butter of your lower-body workouts. The motion builds strength in your quads, and if you do enough of them, you'll increase your endurance as well.

(Get more abs-sculpting workouts from Women's Health's .)

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