“Better Alternative” Leg Exercises with John Sifferman

Your question of the day is: what is your current training cycle goal?

To your health and success,

Bodyweight Lunge Exercise Variations


Sample Bodyweight Lunge Workout Routine

Perform lunges in your workouts twice per week.

Week 1:
A- perform 3 timed sets of reverse lunges, 30 seconds per leg – and 60 seconds of rest before starting each set
B- perform 4 sets of reverse lunges at 80% of your maximum exertion (stop when you think you can only do a few more reps, do NOT train to failure) – give yourself 30 seconds of rest between legs

Week 2:
A- perform 3 timed sets of forward lunges, 30 seconds per leg – and 60 seconds of rest before starting each set
B- perform 4 sets of walking lunges at 80% of your maximum exertion (stop when you think you can only do a few more reps, do NOT train to failure) – give yourself 30 seconds of rest between legs

Week 3:
A- perform 3 timed sets of walking lunges, 40 seconds per leg – and 60 seconds of rest before starting each set
B- perform a pyramid workout starting with 1 walking lunge/leg, 2 lunges/leg, 3, 4, 5, 6, (etc. until you reach your max), then progress down the pyramid – 6 lunges/leg, 5, 4, 3, 2, 1

Week 4:
A- perform 3 timed sets of walking lunges, 45 seconds per leg – and 60 seconds of rest before starting each set
B- perform a pyramid workout starting with 2 walking lunges/leg, 4 lunges/leg, 6, 8, 10 (etc. until you reach your max), then progress down the pyramid – 10 lunges/leg, 8, 6, 4, 2.

Your question of the day is: What is an exercise that you have had trouble with, or just feel stuck on?

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