We’re going to take the month of July and focus on strengthening and toning our legs!

This comes at the perfect time for me because we are heading out on a vacation and I can easily do my lunges while on our travels. I’ll even share with you via instagram as I ~~struggle~~ work through my sets.

If you need instruction on how to execute a proper lunge, refer to this post and follow the guidelines. I designed this to be a Stationary Lunge Challenge, but if you want to add variety you could always mix it up with walking lunges, reverse lunges, or stepping lunges…feel free to add your own creativity based on your personal ability and energy. 🙂

31 Day – Lunge Challenge

Days 1-5: 3×10 (60/day)
Days 6-10: 3×12 (72/day)
Days 11-15: 3×15 (90/day)
Days 16-20: 3×17 (102/day)
Days 21-25: 3×20 (120/day)
Days 26-30: 3×23 (138/day)
Day 31: 3×25 (150/day)

*You will do three sets on EACH side. For example on Day #1 you will do a total of 60 lunges. You will do 10 on one side, rest, then 10 on the other side. Then repeat the entire rep two more times. (Make sure to alternate to allow for balance and rest.)

*IF these numbers are too high for you, then cut back the number of reps. The numbers are just suggestions. The bigger goal is to complete three sets of lunges every day and to progressively do more every 5 days. But most of all to do your lunges with excellent form. Less IS more, when done correctly.

*IF lunges are not your thing, for whatever reason, a great substitute would be to do a wide squat. You will want to turn your feet to a 45 degree angle (as if you are pointing towards the two corners of the room) and take a nice wide stance. Keep your chest lifted and core tight, and move up and down, keeping your knees soft.

*Form should always come first and be sure to listen to your body. If you have any knee problems be sure to modify by not doing as full of a range of movement or consider holding a static lunge, versus moving up and down.

*As with any diet and/or exercise plan always consult with your Doctor.

Questions about anything? Email me or leave a comment…

Good luck!!!