Join the Meeting Place for Moms!
Talk to other moms, share advice, and have fun!

(minimum 6 characters)

Effective Lunge Workout

Posted by on Jul. 16, 2013 at 4:12 PM
  • 0 Replies
  • 139 Total Views

 

 

Effective Lunge Workout

Increase your leg-training intensity

Effective Lunge Workout - Increase your leg-training intensity
Hello FitnessRx women! We are back at it again working on more quad/leg training. I get bored sometimes and like to change my workouts up to increase muscle soreness and hypertrophy!

 

Effective Lunge Workout - Increase your leg-training intensityI have a very strong love/hate relationship with lunges. I know the effectiveness of a lunge workout, but using dumbbells increases the intensity and makes the workout more challenging! With this love/hate relationship of lunges, I make sure to incorporate at least one lunge exercise every week to my leg routine!

 

This routine we are discussing today is just lunges. You can give this workout a try or just use one of the many forms of lunges on your leg day/days every week! After completing this workout, your legs will be on fire and your heart rate will definitely be elevated!

 

Walking Dumbbell Lunges
4 sets/12 reps per leg

· Hold a dumbbell in each hand using your wrist wraps or versa grips- which I prefer

· Lunge forward, keeping your knee over toe and making sure it does not extend past your toe

· Drive your bodyweight up and forward, pressing through your heel on front foot

• Without pausing in the middle, lunge with opposite leg, holding your chest up and arms at side

 

Standing Drop Lunges
4 sets/12 reps per leg

· Stand shoulder-width apart in a stationary place, hold dumbbells at sides

· Step backward into a lunge, keeping your abs tight and bodyweight stable

· Drive up through heel of your front-planted leg back to start position

· Alternate legs during the entire set

• Keep chest up and abs tight for the entire set

 

Elevated Standing Lunges

· Place a 45-pound plate flat on floor

· Stand with one foot in the center of the plate, second leg in a split stance

· Hold dumbbells at sides while standing in a split stance position

· Drop into a lunge, then raise up, keeping feet in same position

• Complete entire set with one leg, then alternate legs

 

Side Lateral Lunges

· Stand with feet shoulder-width apart

· Hold dumbbells at sides

· Side lunge laterally, and then press up into start position through the heel of the planted foot

• Laterally lunge to the opposite side, alternating sides through the entire set

 

  Healthy and Fit Forever http://cafemom.com/group/118269

by on Jul. 16, 2013 at 4:12 PM
Add your quick reply below:
You must be a member to reply to this post.
Replies:
There are no replies to this post.
Join the Meeting Place for Moms!
Talk to other moms, share advice, and have fun!

(minimum 6 characters)