30-Day Lunge Challenge

Whether you're looking for a tighter rear, leaner legs or firmer thighs, the lunge challenge from the 30-Day Challenge Series may be your gateway to a stronger lower body.

The lunge is designed to work all the major muscles in the lower body—primarily the quadriceps, but also the glutes, hamstrings and calves. The lunge is 100 percent excuse free because you don't need any equipment or special apparel. All you need is a little motivation, direction and structure to reach results.

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The 30-Day Lunge Challenge Instructions

Every day for 30 days do 100 lunges and as many switch lunges as you can. To keep this challenge interesting and well balanced, here's a break down:

  • 30 Forward Lunges (15 each leg)
  • 20 Right Side Lunges
  • 20 Left Side Lunges
  • 30 Reverse Lunges (15 each leg)
  • Switch Lunges: Do as many you can

You don't have to do these exercises all at once every day. Squeeze in 20 to 30 when you can. But at least once a week, do all 100 at once and keep a record of your time on your tracker (see below). This will help you measure your strength.

The idea isn't to beat yourself into exhaustion day after day. Regular body abuse will hinder growth and progression. But by the end of the challenge you want to be able to say to yourself: "On day one of this challenge I did five switch lunges and today I did 25!"

That's astronomical growth and something to be really proud of.

More: 4 Reasons to Mix Up Your Fitness Routine 

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