The quads, hamstrings, glutes and adductors will all be working hard during these 20 minutes! We will get a lot of work completed within these 20 minutes but that doesn’t mean rushing… infact this workout is all about perfect form, depth and smoothness of the movement.
Each set will be a different variation of those lunges! Of course when we complete one side, we must then do the opposite side!
Quick, lots of variety and of course challenging!!!
Slow paced to allow for focus on technique and alignment!
Imagine those hamstrings and glute muscles lengthening as you lower. Ease into the depth of begin with and aim for as deep as you comfortably can from then on! Take your time and don’t worry about how many reps you manage… keep a note of how many you do manage per side though to do the same on the opposite!
The timer will be on throughout for 45 seconds of work, with 15 seconds rest!
Once we complete an exercise on one side, we then perform the opposite side for the next set!
All you will need for this leg workout is a pair of dumbbells! The timer I am using for your reference are 15kg each!
STATC LUNGE x 2 DUMBBELLS
SWITCH SIDE!
REAR STEP LUNGE x 2 DUMBBELLS
SWITCH SIDE!
STEP OUT TO CURTSEY LUNGE
SWITCH SIDE!
1 1/2 REP STATIC LUNGE
SWITCH SIDE!
CURTSEY LUNGE x 1 DUMBBELL
SWITCH SIDE!
FORWARD LEAN LUNGE x 1 DUMBBELL SWITCH SIDE!
1/2 REP CURTSEY LUNGE
SWITCH SIDE!
WIDE TO NARROWER LUNGE
SWITCH SIDE!
CURTSEY TO LUNGE
SWITCH SIDE!
STATIC 1/2 REP LUNGES
SWITCH SIDE!
FINISHER: 15/15/15….30
LUNGE HOLD!
REAR STEP (same side)
HOLD (same side)
SWITCH SIDE HOLD!
REAR STEP (same side)
HOLD (same side)
ALTERNATING REAR STEP LUNGES!
My favourite way to finish a workout… bodyweight!
When you begin with the heavier sets of compound movements then burn outs with bodyweight only and the bodyweight only becomes very challenging… I LOVE it!! Your legs will love it too! 😉
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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases
