I had some trouble figuring out what I wanted to blog about today, so I decided to go with my most recent fitness challenge. Last year, I did a 10,000 kettle bell swing challenge – and I even got a trophy from my #superALFteam here in NYC when I completed it =). This time the focus of the challenge is lunging- another basic human movement- and requires NO weights at all!
Here’s the program:
Week One
First up, 300 lunges. Yes, 300. This seemed pretty attainable to me until I realized 300 meant 300 per leg, or 600 total. I broke these down into 15 sets of 40, with 1-3 minutes of rest in between. I also chose to perform 100 of the 300 lunges as reverse lunges rather than a traditional walking lunge, and will keep something close to this 2:1 ratio for the rest of my 8-week challenge.
Next up, 4 sets of Sissy Squats for max reps. I want to make clear that this movement is not a great idea for those who have consistent knee pain poor ankle mobility!
Now with my quads thoroughly thrashed, it’s time to target the hamstrings with 6 sets (again for max reps) of swiss ball hamstring curls.
To complete this brutal workout, we stay with the posterior chain (glutes and hamstrings) by performing 4 sets (again for max reps) of “straight fire” glute raises. These were brand new for me and very challenging, especially when trying to hold the contraction for 2 seconds.
Week 2
+25 lunges
*Attempt to increase max reps for each assistance movement*
Week 3
+25 lunges
*Attempt to increase max reps for each assistance movement*
Week 4
+25 Lunges
*Attempt to increase max reps for each assistance movement*
Week 5
+25 lunges
*Attempt to increase max reps for each assistance movement*
Week 6
+25 lunges
*Attempt to increase max reps for each assistance movement*
Week 7
+25 lunges
*Attempt to increase max reps for each assistance movement*
Week 8
+50 lunges
*Attempt to increase max reps for each assistance movement*
I’ll update this post after 8 weeks. Hopefully I can still walk by then…
With love and agility,
Ryan