Love Your Lower Body with Lunges!

Written by Kaytee Weaver Thursday, 22 December 2011 16:41

Lunges are one of my absolute favorite exercises.  This one single exercise is able to target all the major muscles in your lower body making it especially great for women whose lower body is often a problem area.  Incorporating lunges into your total workout routine will help keep those problem areas tight and toned.  After all, what woman doesn’t want a firm backside?  There are multiple types and variations which can be done with or without weights to keep you challenged.  Something I often do is create a whole workout around different lunge variations.  Here is a recent one I put together, and let me tell you, I was sore all weekend making it a keeper in my book!

"Run the Rack" Dumbell Lunges

•     Start with the heaviest weight you can do 20 walking lunges for.  You will drop down to the next lowest weight for each round.  (Ex: 27.5lb dumbbells. Then drop to 25lbs, 22.5lbs, 20lbs, etc)

•    20 Calf raises with the same dumbbells

•    10 Burpees

•    1 min side-to-side twisting boxer jumps.  I have found these to help keep my waist tiny -- and we girls want that tiny waist!

This is one round.

•    Each 2 rounds you must then increase the lunges and calf raises by 5. Ex- 20 lunges/calf raises at weights 27.5 & 25lbs.  Then 25 lunges/calf raises at weights 22.5 & 20 lbs. and so on.

•    Do this for 8 sets.  Your last 2 rounds should be up to 35 lunges/calf raises.

Give this workout a try and let me know what you think! You can find other workout tips in the Fitness Section of the FitnessRx for Women Forums!  I’d love to hear your own lunge variations as well!

Kaytee Rae
FitnessRx for Women Forum Member and NPC Bikini Competitor!