Hey, ladies!
It’s trainer Susan with ATHLEANXX for Women.
Today we’re going to be doing a 500 lunge challenge.
We’re going to obliterate those legs.
Here we go.
So, for more my more advanced group, I want you guys to do 25 reps per exercise – I
have 10 of them – per leg.
So, once you’ve completed that you’re going to rest for one minute, and you’re
going to hit the other leg.
For my beginner group I’m going to have you do 10 reps per exercise, which is going
to give you a 200-lunge challenge.
Which is still going to be really tough.
What I’m going to do is go through the first 10 – I’m sorry.
The first 10 reps of each exercise with you, so you can really see what I’m doing and
make sure you’re getting your form right.
So, I’ll basically be doing a beginner challenge with you guys.
As you can see, there’s not equipment needed.
Just a mat if you have a hard surface because there’s one where we’re going to be on
our knees.
So that’s really all the equipment you’re going to need for this.
The first three exercises – actually, the first four are really going to help warm up
your range of motion.
Then we’re going to start getting into trickier stuff.
The first one, we’re going to start with a front lunge.
I’m going to be working my right leg first.
So I’m going o start with a body lunge.
That’s all we’re doing.
Getting that front knee as close to the ground as we can.
And five, six, seven, eight, nine, ten.
Next, I’m going to go into my lateral lunge.
Now I’m just kicking off to the side, thinking about kicking my backside out, keeping my
head and chest up.
Four, five, six, seven, eight, nine, ten.
Next, I’m going to move into my back lunge.
Now I’m just stepping back, trying to get my back knee as close to the ground as possible.
Actually, I apologize.
I should be working my right leg.
I think that’s six.
Seven, eight, nine, ten.
Next were going to go into a curtsy lunge.
This is my working leg.
I’m going to step with my opposite leg.
Two, three, four, five, six, seven, eight, nine, and ten.
Next, we’re going to go into something a little more explosive.
This is a front lunge to balance.
We’re going to lunge and jump back.
And back.
A little balance work here.
Three, and four, five, six, seven, eight, nine, ten.
Tick-tock lunges.
You’re going to go forward and immediately back is one.
Two, three, four.
A little balance check.
And five, six, seven, eight, nine, and ten.
Next, we’re going to do circle tap lunges.
You’re going to lunge out and tap, and you’re going to make a big circle.
Two, three, four, five, six, seven, eight, nine, ten.
I’m going to grab my mat really fast.
Get up lunge.
What you’re going to do is step up with your opposite leg, working leg is going to
go into a low lunge.
One, two.
I’m always trying to stay low.
Three, four, five, six, seven, eight, nine, ten.
Next, we’re going to do ten and four.
You’re going to have an imaginary clock around you.
My 2:00 is here.
My foot is going to point to the 2 and rotate to the 4; that’s one.
Open those hips up.
And three, four, five.
Just a little bit different way of doing a lunge.
Six, seven, eight, nine.
Make sure you hit that 5:00.
And ten.
Last split jump.
This is going to work both legs.
Two, four, five, six, seven, eight, nine, ten.
Oh my gosh, my right leg.
I can’t feel it.
All right, you guys.
Keep a good pace.
This is where I would be taking my minute break.
Just focusing on getting my heartrate down, then we’d start back at the beginning.
Left leg would go right into the front lunge, and you’re going to do that same thing for
the next 10 exercises.
It’s going to be good.
My advanced group, you’re really going to be burning.
That was just 10 and I was pretty much dying on that.
Okay, you guys.
Thanks for joining me.
Have a great workout.
It’s challenging but push yourself through it.
I know.
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Thanks for joining me today.
We’ll work out soon.