Lunging to Overhead Press
This is a bit advanced, so take this slow, not a beginner move. Always start with a double leg sit-to-stand (squat) before attempting to do any lunge for the 1st time. Step back first, feel weight share between both legs. Catch your balance, breath, and curl weight, lifting the elbows towards ceiling, push overhead, do not completely straighten/lock elbows. Keep the overhead press on the smaller side, mimic the distance between the elbow, not to close, not too far apart. This one will get your heart going, be sure to rest until heart slows down. If you feel pain in either knee, adjust amount of weight in front foot, making sure you are pushing with the heel region of the foot, and the front knee does not shadow the toes. If Pain continues, stop and get a personal trainer to observe your movement choices.