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.
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.
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
28 Day Lunge Challenge Scoring Sheet (PDF) 79 KB 16 downloads
.The scoring sheet for the 28 Day Lunge Challenge, use this scoring sheet to track…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.
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.
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.
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.
28 Day Lunge Challenge Targets Day 1
Day 1 of 28 Day Lunge Challenge starting you off slowly with just 10, 20 or 30 lunges. Remember left, remember right. Even up your lunges!
- Level 1 = 10 (1 sets of 10 reps)
- Level 2 = 20 (2 sets of 10 reps)
- Level 3 = 30 (3 sets of 10 reps)
28 Day Lunge Challenge Targets Day 2
Day 2 of 28 Day Lunge Challenge and it’ 14, 28 or 42 lunges today. Not a challenge yet, but good things come to those who wait!
- Level 1 = 14 (1 sets of 14 reps)
- Level 2 = 28 (2 sets of 14 reps)
- Level 3 = 42 (3 sets of 14 reps)
28 Day Lunge Challenge Targets Day 3
Day 3 of 28 Day Lunge Challenger with 18, 36 or 54 lunges to do. Make sure you are keeping good form, both legs at 90 degrees. Better form means better results
- Level 1 = 18 (1 sets of 18 reps)
- Level 2 = 36 (2 sets of 18 reps)
- Level 3 = 54 (3 sets of 18 reps)
28 Day Lunge Challenge Targets Day 4
Day 4 of 28 Day Lunge Challenge with 22,44 or 66 today. Easy enough to do in one go without being time-consuming or leg numbing! That will come later!
- Level 1 = 22 (1 sets of 22 reps)
- Level 2 = 44 (2 sets of 22 reps)
- Level 3 = 66 (3 sets of 22 reps)
28 Day Lunge Challenge Targets Day 5
Day 5 of 28 Day Lunge Challenge with 26, 52 or 78 lunges today. You can ‘lunge’ in your pj’s if you want or lunge around the garden if you really want!
- Level 1 = 26 (1 sets of 26 reps)
- Level 2 = 52 (2 sets of 26 reps)
- Level 3 = 78 (3 sets of 26 reps)
28 Day Lunge Challenge Targets Day 6
Day 6 of 28 Day Lunge Challenge with 30, 60 or 90 today. You may start to feel a little burn by now. It’s all good. Working towards a stronger you
- Level 1 = 30 (1 sets of 30 reps)
- Level 2 = 60 (2 sets of 30 reps)
- Level 3 = 90 (3 sets of 30 reps)
28 Day Lunge Challenge Targets Day 7
Day 7 of 28 Day Lunge Challenge with 34, 68 or 102 lunges today. The first week ‘done & dusted’. You are worth it though
- Level 1 = 34 (1 sets of 34 reps)
- Level 2 = 68 (2 sets of 34 reps)
- Level 3 = 102 (3 sets of 34 reps)
28 Day Lunge Challenge Targets Day 8
Day 8 of 28 Day Lunge Challenge with 38, 76 or 114 today. The benefits of lunges are many, strengthening hamstrings, calves, lower back & core. Get to it then
- Level 1 = 38 (2 sets of 19 reps)
- Level 2 = 76 (4 sets of 19 reps)
- Level 3 = 114 (6 sets of 19 reps)
28 Day Lunge Challenge Targets Day 9
Day9 of 28 Day Lunge Challenge with 42, 84 or 126. Lunges are a unilateral movement they improve balance & coordination benefiting core muscles & posture
- Level 1 = 42 (2 sets of 21 reps)
- Level 2 = 84 (4 sets of 21 reps)
- Level 3 = 126 (6 sets of 21 reps)
28 Day Lunge Challenge Targets Day 10
Day 10 of 28 Day Lunge Challenge with 46. 92 or 138 lovely lunges today. It’s all about you so enjoy each one and know that it’s doing you good. Lunge to it!
- Level 1 = 46 (2 sets of 23 reps)
- Level 2 = 92 (4 sets of 23 reps)
- Level 3 = 138 (6 sets of 23 reps)
28 Day Lunge Challenge Targets Day 11
Day 11 of 28 Day Lunge Challenge and 50, 100 or 150 today. We’ve got another week of climbing so just dig in & dig deep. it’ll feel like victory!
- Level 1 = 50 (2 sets of 25 reps)
- Level 2 = 100 (4 sets of 25 reps)
- Level 3 = 150 (6 sets of 25 reps)
28 Day Lunge Challenge Targets Day 12
Day 12 of 28 Day Lunge Challenge with 54, 108 or 162 lunges today. If you want to make it into a walking lunge we are not stopping you, lunge to the kettle!
- Level 1 = 54 (2 sets of 27 reps)
- Level 2 = 108 (4 sets of 27 reps)
- Level 3 = 162 (6 sets of 27 reps)
28 Day Lunge Challenge Targets Day 13
Day 13 of 28 Day Lunge Challenger with 58.116 or 174 lunges to get down/up to. Unlike squats, lunges help you if you have a muscle unbalance, to even things up
- Level 1 = 58 (2 sets of 29 reps)
- Level 2 = 116 (4 sets of 29 reps)
- Level 3 = 174 (6 sets of 29 reps)
28 Day Lunge Challenge Targets Day 14
Day 14 of 28 Day Lunge Challenge with 62, 124 or 186 lunges to do. Two weeks are done, well done. Bet you are feeling it by now. Feeling muscle sore, it’s working!
- Level 1 = 62 (2 sets of 31 reps)
- Level 2 = 124 (4 sets of 31 reps)
- Level 3 = 186 (6 sets of 31 reps)
28 Day Lunge Challenge Targets Day 15
Day 15 of 28 Day Lunge Challenge with 62, 124 or 186 today. You are at the top of your game. Feels good eh? p.s you have to do it all again tomorrow!
- Level 1 = 62 (2 sets of 31 reps)
- Level 2 = 124 (4 sets of 31 reps)
- Level 3 = 186 (6 sets of 31 reps)
28 Day Lunge Challenge Targets Day 16
Day 16 of 28 Day Lunge Challenge with 58, 116 or 174 today. Lunging helps activate & isolate your glutes. Good for women who want to gain a bit more derriere!
- Level 1 = 58 (2 sets of 29 reps)
- Level 2 = 116 (4 sets of 29 reps)
- Level 3 = 174 (6 sets of 29 reps)
28 Day Lunge Challenge Targets Day 17
Day 17 of 28 Day Lunge Challenge with 54, 108 or 162 lunges today. Another benefit of lunging is it helps with giving your spine some rest & recovery.
- Level 1 = 54 (2 sets of 27 reps)
- Level 2 = 108 (4 sets of 27 reps)
- Level 3 = 162 (6 sets of 27 reps)
28 Day Lunge Challenge Targets Day 18
Day 18 of 28 Day Lunge Challenge with 50, 100 or 150 reps. It’s going down every day but you are stronger than before. Remember proper technique reaps rewards.
- Level 1 = 50 (2 sets of 25 reps)
- Level 2 = 100 (4 sets of 25 reps)
- Level 3 = 150 (6 sets of 25 reps)
28 Day Lunge Challenge Targets Day 19
Day 19 of 28 Day Lunge Challenge and 46, 92 or 138 today. Back down the pyramid which can only mean that it’s easier for you! Stronger than you think.
- Level 1 = 46 (2 sets of 23 reps)
- Level 2 = 92 (4 sets of 23 reps)
- Level 3 = 138 (6 sets of 23 reps)
28 Day Lunge Challenge Targets Day 20
Day 20 of 28 Day Lunge Challenge and just 42, 84 or 126 today. Left, right, left, right. You see where this is going, go on & continue it for us!
- Level 1 = 42 (2 sets of 21 reps)
- Level 2 = 84 (4 sets of 21 reps)
- Level 3 = 126 (6 sets of 21 reps)
28 Day Lunge Challenge Targets Day 21
Day 23 of 28 Day Lunge Challenge with 38, 76 or 114 lunges today. you should be firing them out by now. When something becomes a habit, it’s easy.
- Level 1 = 38 (2 sets of 19 reps)
- Level 2 = 76 (4 sets of 19 reps)
- Level 3 = 114 (6 sets of 19 reps)
28 Day Lunge Challenge Targets Day 22
Day 22 of 28 Day Lunge Challenge with 34, 64 or 102 today. Nearly finished with the challenge. If you’ve stuck to it you should be feeling results.
- Level 1 = 34 (1 sets of 34 reps)
- Level 2 = 68 (2 sets of 34 reps)
- Level 3 = 102 (3 sets of 34 reps)
28 Day Lunge Challenge Targets Day 23
Day 23 of 28 Day Lunge Challenge and it’s 30, 60 or 90 today. Wow, that’s almost like a rest day for you! Days to do are getting few, enjoy every lunge.
- Level 1 = 30 (2 sets of 15 reps)
- Level 2 = 60 (4 sets of 15 reps)
- Level 3 = 90 (6 sets of 15 reps)
28 Day Lunge Challenge Targets Day 24
Day 24 of 28 Day Lunge Challenge and 26, 52 or 78. Keeping your long bones working hard helps increase bone density & are crucial for skeletal mobility.
- Level 1 = 26 (1 sets of 26 reps)
- Level 2 = 52 (2 sets of 26 reps)
- Level 3 = 78 (3 sets of 26 reps)
28 Day Lunge Challenge Targets Day 25
Day 25 of 28 Day Lunge Challenge with 62, 124 or 186 lunges today. Lunging is great for improving the flexibility of your hip flexors. Excellent for desk workers.
- Level 1 = 62 (1 sets of 22 reps)
- Level 2 = 124 (2 sets of 22 reps)
- Level 3 = 186 (3 sets of 22 reps)
28 Day Lunge Challenge Targets Day 26
Day 26 of 28 Day Lunge Challenge just 18, 36 or 54 today. You could do that on your way to put the kettle on! Well done, another day is done!
- Level 1 = 18 (1 sets of 18 reps)
- Level 2 = 36 (2 sets of 18 reps)
- Level 3 = 54 (3 sets of 18 reps)
28 Day Lunge Challenge Targets Day 27
Day 27 of 28 Day Lunge Challenge with 14, 28 or 42 today. You could do these in no time at all. If you want to do them quickly, do jumping lunges!
- Level 1 = 14 (1 sets of 14 reps)
- Level 2 = 28 (2 sets of 14 reps)
- Level 3 = 42 (3 sets of 14 reps)
28 Day Lunge Challenge Targets Day 28
Day 28 of 28 Day Lunge Challenge and your final 10, 20 or 30 today. You could do that on your way to put the kettle on! Well done and congratulation on lunging for 28 days.
- Level 1 = 22 (1sets of 10 reps)
- Level 2 = 44 (2 sets of 20 reps)
- Level 3 = 66 (3 sets of 30 reps)