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28 Day Lunge Challenge (male)

by doctorjeal
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Lunge Exercise Challenge

Welcome to the 28 Day Lunge challenge, adapted from the November Lunge Exercise Challenge. Start this challenge anytime and invite some friends to join you.

We’re going to get you lunging, it’s one of the most fundamental exercises, it’s tough and it’s effective.

This is a great challenge to tone up the bum and thighs. The Lunge exercise recruits the gluteus maximus, quadriceps & hamstrings. There are also plenty of lunge variations to make the exercise easier or harder or just add a little variety. This is also a great exercise for the skiers and snowboarders who will be heading to the slopes over the winter.

Is it November?

Join my Lungevember challenge and we can lunge together.

The Lunge Challenge

The 28 Day Lunge Challenge will feature the forward lunge exercise, every single lunge counts as one and you will notice the targets goes up in even numbers.

You are welcome to try alternative lunge variations throughout the challenge, with the goal of keeping to a daily exercise habit and hitting your targets for your chosen level.

28 Day Lunge Challenge
28 Day Lunge Challenge

Lungevember Target Guide

Download the target guide below, print and pin to your fridge or keep on your phone for your dailt target. I’d alsoway recomned you download the scoring sheet below to score your challege.

28 Day Lunge Exercise Challenge - Male - DoctorJeal
28 Day Lunge Exercise Challenge – Male

Scoring the Lunge Challenge

The challenge is split into 3 levels for which you can score your progress, you don’t need to keep to one level, you can mix & match and go up or down a level. Each level has a score associated to it, use the free-scoring sheet available for download below to track your progress and tally your total score for the month  

Download 28 Day Lunge Challenge Scoring Sheet

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28 Day Lunge Challenge Scoring Sheet (PDF)

.The scoring sheet for the 28 Day Lunge Challenge, use this scoring sheet to track your progress throughout the challenge


Challenge Format

This challenge has been set out in a full pyramid training structure with reps low at the start peaking and descending at the same pace you ascended the pyramid. This is great for progression, the latter stages where the reps descend also offer an opportunity to increase the intensity with additional weight. The chart below shows the pyramid structure of this lunge challenge.

28 Day Lunge Challenge Target Chart
Target Chart for the 28 Day Lunge

How to do a Forward Lunge

  • Stand upright with feet at hip-width apart.
  • Keeping your core engaged, torso upright & looking forwards
  • Take a large step forward and lower your hips towards the floor until your lower back leg is parallel to the floor.
  • Pause briefly before pressing through the front foot and stepping back to the start position.
  • Repeat the exercise on other foot and continue for the required amount of repetitions and sets.
Forward Lunge Exercise video by Women’s Health

Add weight with a Dumbbell Forward Lunge

So, you’re a lunging expert! The lunge is not enough? Up the intensity with a pair of dumbbells.   Exercise is performed as per the forward lunge above while holding a pair of dumbbells to the side. Keep your upper body upright and avoid leaning forward.  

Forward Lunge Exercise with Dumbbells Video by MahaloHealth

Try a Walking Lunge

You don’t have to stay still for this lunge challenge so if you fancy lunging around the office, go ahead and perform this walking lunge exercise. It might be a little bit more interesting although your co-workers might think you’ve gone a bit mad. Recruit them to join in with you and get the whole office lunging. 

How to do a walking lunge

  • Stand upright with your feet at hip-width,
  • Keep good posture looking forwards and soft knees.
  • Take a step forwards lowering the hips towards the floor until both legs are at right angles,
  • Step forwards with the back foot and straight into another lunge progressively walking forwards.
Walking Lunge Exercise Video by CrossFit

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