Happy Holidays Everyone!
Boy, do I have a treat for you!!! This has to be one of my favorite challenges to put together so far! I’ve put 12 variations of lunges into one month to really burn those legs & maximize the results!
Hold the rope (or towel) overhead with both hands. Step your left leg forward and bend your knees to lower your body into a lunge until both knees are bent 90 degrees. Slowly pulse up and down by about an inch 10 times, then push through your left heel to return to standing. Repeat with the right leg, and continue alternating sides.
Stand with your feet hip-width apart and your hands on your hips or holding a pair of dumbbells. Step forward with your right leg and slowly lower your body until your right knee is bent at least 90 degrees. Pause, then raise up and bring your back foot forward so that you move forward (like you’re walking) a step with every rep. Alternate the leg you step forward with each time.
Stand about three feet in front of the stairs, with your hands on your hips or hold a pair of dumbbells. Place your right foot completely on the first step. Bend both legs into a lunge; don’t let your right knee move past your right ankle, and keep your right shin perpendicular to the stair. When your right thigh is parallel to the floor, push off your right foot, stepping next to your left.
Split Lunge Jump
Stand with your feet in a staggered stance, left foot in front of your right, two or three feet apart. Lower your body into a split lunge. Quickly jump up and scissor-kick your legs so that you land with your right leg forward. As soon as your feet land, lower your body into a split lunge.
Lunge with Rotation
Grab a 5- to 15-pound dumbbell with both hands. Stand with your feet hip-width apart and your arms straight out. Take a big step forward with your left foot and, bracing your abs, twist your torso to the left as you bend your knees and lower your body until both of your legs form 90-degree angles. Twist back to center, push off your left foot, and stand back up. Repeat on the other leg. That’s 1 rep. Keep your elbows straight but not locked.
Stand with your feet hip-width apart, hands on your hips. Take a big step back with your left leg, crossing it behind your right. Bend your knees and lower your hips until your right thigh is nearly parallel to the floor. Keep your torso upright and your hips and shoulders as square as possible. Return to start.
Reverse Lunge with a Kick
Move through the regular reverse lunge, but instead of returning to stand on two legs, kick your back leg out in front of you until you can touch your toes with your opposite hand. Return to stand and repeat on the other side.
With your hands on your hips, lunge forward with your right foot, sinking down until your right knee is bent 90 degrees. Return to standing. Take a big step to the right and lunge again. Step back to center. Lunge back with your right leg. Repeat with your left leg.
One-Legged Lunge with Lift
Stand with feet hip-width apart; hold a dumbbell in each hand with arms straight and palms facing in. Step your left leg out to the side, and bend your left knee to lower into a side lunge (keep left knee behind toes); hinge slightly forward at the waist.Straighten your left knee as you lift your right leg straight out to the side—you should still be leaning forward. Return to previous position, then to standing. Repeat on the opposite side.
Stand with your feet shoulder-width apart and your hands clasped in front of your chest. Keeping your toes pointed forward and your abs braced, step to your right. Bend your right leg, keeping your left leg straight, and reach your hands to the floor on opposite sides of your right knee. Pause for 2 seconds, then return to start. Repeat with the left leg. That’s 1 rep.
Tip - Keep your back straight and your torso as upright as possible.
Stand several feet in front of a sturdy bench or chair (facing away from it) with feet hip-width apart and hands clasped together in front of chest. Rest top of left foot on bench. Slowly bend right knee 90 degrees, as shown; pause, then push back up. Switch legs, and repeat.
Lunge with Rear Leg Raise
Step back into a lunge, then lift your back leg as you stand. Replace the foot and repeat on the same side as needed. Switch.
Lunging into 2015 with a set of sexy legs! Join Me?