Video Tutorial: Bodyweight Lunge Exercise Variations by John Sifferman

posted in: Exercises, Strength Training, Videos | 0

I just had a killer strength training session with my training partner, Kyle Battis, and we filmed a video about one of the best exercises for your legs – the bodyweight lunge. We go over many different variations of this exercise, some of which you probably have not have seen before. So check it out, and make sure to check out the sample program below the video:

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?

To your health and success,

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