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7-Day Lunge Challenge

December 06, 2014 3 min read

Plunge into lunges with this 7-day chal-lunge. (Get it? OMG I’m so clever). Lunges are a great way to stretch out your hamstrings and quads, not to mention it works your booty. Feel free to add some weights to this workout for a little extra zing. Day 1: 5 basic lunges, each side 5 reverse lunges, each side What you need to know: Basic lunge: Start standing with feet together, shoulders back, core tight. Take a big step forward with one foot and sink down until your thigh is parallel to the floor, and your knee forms a 90-degree angle, keeping it in line with your ankle. Step back to start and repeat with the other leg. Reverse lunge: It will end up looking exactly like a regular lunge, but the action to get there is different. Instead of stepping forward, you step back and lower down with that leg. lunge with weight Day 2: 5 basic lunges, each side 5 reverse lunges, each side 5 woodchop lunges, each side 10 walking lunges What you need to know: Woodchop lunge: Grab a free-weight, a kettlebell, or maybe just heavy purse. If you’re lunging with your right leg, hold the weight up above your left shoulder with both hands. As you lunge, sweep the weight down and across your body in a twist. lungeWoodchopLunge Walking lunge: just do a basic lunge, but instead of returning to start, walk forward and lunge with your other foot. Then step the back foot in and continue, switching from right to left. Day 3: 10 basic lunges, each side 10 reverse lunges, each side 5 woodchop lunges, each side 10 walking lunges 5 curtsy lunges, each side What you need to know: Curtsy lunge: Start standing with feet hid distance apart. Step back with your right foot, and cross it behind your left, and bend both knees to lower down, your leg will be slightly angled but try for approximately a 90-degree angle to the ground. Repeat with the other leg.   lungeCrossover-Lunge Day 4: 10 basic lunges, each side 10 reverse lunges, each side 10 woodchop lunges, each side 10 walking lunges 10 curtsy lunges, each side 5 clock lunges, each side What you need to know: Clock lunge: this a three-parter. Start with a normal lunge, then a lateral lunge (that’s to the side), then a reverse lunge, all with the same leg. Then switch legs. lungeClockLunge Day 5: 15 basic lunges, each side 15 reverse lunges, each side 15 woodchop lunges, each side 10 walking lunges 10 curtsy lunges, each side 5 clock lunges, each side 5 elevated lunges, each side What you need to know: Elevated lunge: place your lunging foot on a sandbag or step and follow through with the basic lunge, then repeat on the other foot. DSC_2595   Day 6: 15 basic lunges, each side 15 reverse lunges, each side 15 woodchop lunges, each side 20 walking lunges 15 curtsy lunges, each side 10 clock lunges, each side 5 elevated lunges, each side 5 reverse lunge with kick, each side 15-second lunge pulse, each side What you need to know: Reverse lunge with kick: Do a reverse lunge, and then instead of returning to start, kick your back leg up and out. Remember to keep your core engaged, it will really help your balance with this one. Repeat on the other side. lungeReverse-Lunge-Kick Lunge pulse: Start by doing a basic lunge. Rather than returning to start, pulse up and down in the lunge for the given time. Repeat on the other side. Day 7: 20 basic lunges, each side 20 reverse lunges, each side 20 woodchop lunges, each side 20 walking lunges 15 curtsy lunges, each side 10 clock lunges, each side 10 elevated lunges, each side 10 reverse lunge with kick, each side 20-second lunge pulse, each side What you need to know: YOU’VE GOT THIS.   Pictures from: http://www.popsugar.com/fitness/Lunge-Variations-10602404#photo-34405254 http://greatist.com/move/lunge-variations-you-need-to-know http://www.liftingrevolution.com/30-variations-of-lunges/

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