November Lunge Exercise Challenge (Lungevember)

November is for Lunges! Join them together and what do you have? Lungevember of course. 

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.

The Lunge Challenge

Lungevember Target Guide

The lunge 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

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  

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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.

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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.

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Lungevember Lunge Challenge Targets Day 1

🚀 Kickstart your fitness journey with Day 1 of the #Lungevember challenge! We’re easing you in gently with three achievable levels – Level 1: 10 lunges, Level 2: 20 lunges, and Level 3: 30 lunges. Balance out those lunges, ensuring you engage both sides evenly. Whether you’re a beginner or a seasoned pro, this challenge is designed to meet you where you are. Ready to take the first step? Let’s lunge into a healthier, stronger you! 🏋️‍♂️ #LungeChallenge #FitnessGoals #HealthyLiving #LungeIntoNovember

Day 1 of the #Lungevember 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 set of 10 reps)
• Level 2 = 20 (2 sets of 10 reps)
• Level 3 = 30 (3 sets of 10 reps)

Lungevember Lunge Challenge Targets Day 2

🌟 Welcome to Day 2 of the empowering #Lungevember challenge! Today’s challenge brings a touch of intensity with 14, 28, or 42 lunges, designed to ignite your fitness journey. Patience is key, and good things come to those who wait, so let’s make every lunge count!

🏋️‍♀️ Choose your level: Level 1 (14 lunges – 1 set of 14 reps), Level 2 (28 lunges – 2 sets of 14 reps), or Level 3 (42 lunges – 3 sets of 14 reps). It’s not just a challenge; it’s an opportunity to unlock your strength and resilience.

💪 Embrace the journey, stay committed, and let the transformative power of lunges shape a healthier, more vibrant you. Ready to elevate your fitness game? The challenge awaits! 🚀 #LungeChallenge #FitnessMotivation #LungeIntoTransformation #LevelUpYourLunges

Day 2 of the #Lungevember lunge challenge and it’s 14, 28 or 42 lunges today. It’s not a challenge yet, but good things come to those who wait!

• Level 1 = 14 (1 set of 14 reps)
• Level 2 = 28 (2 sets of 14 reps)
• Level 3 = 42 (3 sets of 14 reps)

Lungevember Lunge Challenge Targets Day 3

🌟 Welcome to Day 3 of the invigorating #Lungevember challenge! Today’s challenge invites you to step up your game with 18, 36, or 54 lunges, ensuring you maintain impeccable form – both legs at a perfect 90 degrees. Remember, better form means better results!

🏋️‍♂️ Choose your level wisely: Level 1 (18 lunges – 1 set of 18 reps), Level 2 (36 lunges – 2 sets of 18 reps), or Level 3 (54 lunges – 3 sets of 18 reps). This challenge isn’t just about numbers; it’s about precision and dedication.

💪 Keep those knees at right angles, embrace the burn, and witness the transformative power of lunges. Better form not only safeguards your body but also maximizes your fitness gains. Ready to conquer Day 3? Let’s lunge with purpose! 🚀 #LungeChallenge #FormMatters #LungeIntoFitness #LevelUpYourLunges

Day 3 of the #Lungevember lunge challenge 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)

Lungevember Lunge Challenge Targets Day 4

🌟 Welcome to the dynamic Day 4 of the #Lungevember challenge! Today’s mission: 22, 44, or 66 lunges, designed to seamlessly integrate into your routine without being time-consuming or leg-numbing – we’re saving that for later!

🏋️‍♀️ Choose your level: Level 1 (22 lunges – 1 set of 22 reps), Level 2 (44 lunges – 2 sets of 22 reps), or Level 3 (66 lunges – 3 sets of 22 reps). It’s an easy yet effective progression, ensuring you feel the burn without overwhelming your schedule.

💪 These lunges are your daily dose of empowerment, setting the stage for the challenges to come. Embrace the journey, savor the burn, and let’s keep lunging towards a stronger, more resilient you! Ready for Day 4? Let’s do this! 🚀 #LungeChallenge #QuickAndEffective #LungeIntoStrength #LevelUpYourLunges

Day 4 of the #Lungevember 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)

Lungevember Lunge Challenge Targets Day 5

🌟 Rise and shine for Day 5 of the energizing #Lungevember challenge! Today’s challenge brings you 26, 52, or 78 lunges – and the best part? You can ‘lunge’ in your PJ’s or gracefully stride through the garden if you fancy!

🏋️‍♂️ Choose your level: Level 1 (26 lunges – 1 set of 26 reps), Level 2 (52 lunges – 2 sets of 26 reps), or Level 3 (78 lunges – 3 sets of 26 reps). This challenge is all about flexibility, both in your lunges and where you choose to do them.

💪 So, whether you’re lunging in comfort or embracing the great outdoors, let’s make Day 5 a lunge-filled adventure! Your journey to strength and resilience continues – one lunge at a time. Ready to lunge your way through the day? Let’s get started! 🚀 #LungeChallenge #FlexibilityFitness #LungeAnywhere #LevelUpYourLunges

Day 5 of the #Lungevember 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)

Lungevember Lunge Challenge Targets Day 6

🌟 Welcome to the powerful Day 6 of the transformative #Lungevember challenge! Today’s mission: 30, 60, or 90 lunges, and yes, you might start to feel the burn. But remember, it’s all part of the journey towards a stronger, more resilient you!

🏋️‍♀️ Choose your level: Level 1 (30 lunges – 1 set of 30 reps), Level 2 (60 lunges – 2 sets of 30 reps), or Level 3 (90 lunges – 3 sets of 30 reps). The burn is a sign of progress, a testament to the strength you’re building.

💪 Embrace the challenge, feel the fire, and let the burn fuel your determination. Day 6 is about pushing boundaries and taking another step towards your fitness goals. Ready to turn up the heat? Let’s lunge our way to a stronger you! 🚀 #LungeChallenge #FeelTheBurn #StrengthBuilding #LevelUpYourLunges

Day 6 of the #Lungevember 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)

Lungevember Lunge Challenge Targets Day 7

🌟 Congratulations on completing the first week of the empowering #Lungevember challenge! Day 7 beckons with 34, 68, or 102 lunges – a testament to your dedication. You’ve conquered the first week, and trust us, you’re worth every lunge!

🏋️‍♂️ Choose your level: Level 1 (34 lunges – 1 set of 34 reps), Level 2 (68 lunges – 2 sets of 34 reps), or Level 3 (102 lunges – 3 sets of 34 reps). The first week ‘done & dusted,’ and you’re just getting started.

💪 Let the progress fuel your motivation. Remember, every lunge is a step towards a stronger, more resilient you. Ready to tackle Week 2 with newfound confidence? Your journey continues – one lunge at a time! 🚀 #LungeChallenge #Week1Complete #YouAreWorthIt #LevelUpYourLunges

Day 7 of the #Lungevember 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)

Lungevember Lunge Challenge Targets Day 8

🌟 Gear up for Day 8 of the invigorating #Lungevember challenge! Today’s challenge packs a punch with 38, 76, or 114 lunges. Get ready to unleash the benefits that lunges bring – strengthening hamstrings, calves, lower back, and core. It’s time to dive in!

🏋️‍♀️ Choose your level: Level 1 (38 lunges – 2 sets of 19 reps), Level 2 (76 lunges – 4 sets of 19 reps), or Level 3 (114 lunges – 6 sets of 19 reps). The benefits of lunges extend beyond the burn – they sculpt a stronger foundation for your body.

💪 As you conquer today’s challenge, relish in the knowledge that each lunge is a step towards a more robust you. Embrace the burn, harness the strength, and let’s lunge our way to fitness excellence! Ready to unlock the power of lunges? Get to it, then. 🚀 #LungeChallenge #StrengthTraining #LungeBenefits #LevelUpYourLunges

Day 8 of the #Lungevember 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)

Lungevember Lunge Challenge Targets Day 9

🌟 Welcome to Day 9 of the empowering #Lungevember challenge! Today’s challenge beckons with 42, 84, or 126 lunges, unlocking the transformative power of unilateral movements. Did you know? Lunges improve balance, coordination, and benefit core muscles and posture.

🏋️‍♂️ Choose your level: Level 1 (42 lunges – 2 sets of 21 reps), Level 2 (84 lunges – 4 sets of 21 reps), or Level 3 (126 lunges – 6 sets of 21 reps). Each lunge is a step towards not only physical strength but enhanced balance and coordination.

💪 As you lunge your way through Day 9, relish in the holistic benefits for your body. Strengthening core muscles and improving posture – it’s a win-win! Ready to elevate your fitness journey? Let’s embrace the power of lunges together! 🚀 #LungeChallenge #UnilateralMovement #BalanceAndStrength #LevelUpYourLunges

Day 9 of the #Lungevember lunge challenge with 42, 84 or 126. Lunges are unilateral movements that 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)

Lungevember Lunge Challenge Targets Day 10

🌟 Cheers to Day 10 of the uplifting #Lungevember challenge! Today’s agenda: 46, 92, or 138 lovely lunges – a delightful challenge designed just for you. It’s all about you, so relish each lunge and know it’s doing wonders for your body. Ready to lunge to it?

🏋️‍♀️ Choose your level: Level 1 (46 lunges – 2 sets of 23 reps), Level 2 (92 lunges – 4 sets of 23 reps), or Level 3 (138 lunges – 6 sets of 23 reps). Each lunge is a step towards your fitness goals, and the journey is as enjoyable as the destination.

💪 Embrace the rhythm, savor the burn, and let the joy of lunging propel you forward. It’s all about the positive vibes and the strength you’re building. Ready to make Day 10 a lunging delight? Lunge to it! 🚀 #LungeChallenge #EnjoyTheJourney #LungeWithJoy #LevelUpYourLunges

Day 10 of the #Lungevember lunge challenge with 46. 92 or 138 lovely lunges today. It’s all about you, so enjoy each lunge and know 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)

Lungevember Lunge Challenge Targets Day 11

🌟 Greetings to Day 11 of the invigorating #Lungevember challenge! Brace yourself for 50, 100, or 150 lunges today. As we ascend another week of this empowering challenge, it’s time to dig in and dig deep – the victory will be oh-so-sweet!

🏋️‍♂️ Choose your level: Level 1 (50 lunges – 2 sets of 25 reps), Level 2 (100 lunges – 4 sets of 25 reps), or Level 3 (150 lunges – 6 sets of 25 reps). We’re in the midst of a climb, and each lunge propels you closer to triumph.

💪 Digging deep today means conquering not just the challenge but also the growing strength within. Victory is a step away – embrace the burn, savor the progress, and let’s make Day 11 a triumph on your fitness journey. Ready to lunge your way to victory? Let’s do this! 🚀 #LungeChallenge #ClimbingToVictory #DigDeep #LevelUpYourLunges

Day 11 of the #Lungevember lunge challenge and 50, 100 or 150 today. We’ve got another week of climbing, so 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)

Lungevember Lunge Challenge Targets Day 12

🌟 Welcome to Day 12 of the empowering #Lungevember challenge! Today’s mission: 54, 108, or 162 lunges. And guess what? If you’re feeling adventurous, turn it into a walking lunge – we’re not stopping you! Feel free to lunge your way to the kettle or wherever the day takes you!

🏋️‍♀️ Choose your level: Level 1 (54 lunges – 2 sets of 27 reps), Level 2 (108 lunges – 4 sets of 27 reps), or Level 3 (162 lunges – 6 sets of 27 reps). As we stride into the challenge, flexibility is key, and turning your lunges into a stroll is all part of the fun!

💪 Whether you’re lunging down the hallway or towards the kettle, the goal is progress. Embrace the movement, enjoy the journey, and make Day 12 a lunging adventure! Ready to lunge to the kettle or beyond? Let’s make it happen! 🚀 #LungeChallenge #WalkingLunges #LungeAdventure #LevelUpYourLunges

Day 12 of the #Lungevember 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)

Lungevember Lunge Challenge Targets Day 13

🌟 Day 13 of the invigorating #Lungevember challenge is here, and it’s time to conquer 58, 116, or 174 lunges! Unlike squats, lunges are your secret weapon for addressing muscle imbalances. Let’s even things up!

🏋️‍♂️ Choose your level: Level 1 (58 lunges – 2 sets of 29 reps), Level 2 (116 lunges – 4 sets of 29 reps), or Level 3 (174 lunges – 6 sets of 29 reps). As we ascend to new heights, lunges offer a dynamic solution to ensure your muscles are in perfect harmony.

💪 Embrace the challenge, feel the burn, and know that each lunge is a step towards balance and strength. Day 13 is an opportunity to refine your form and fortify your foundation. Ready to lunge towards equilibrium? Let’s do it! 🚀 #LungeChallenge #MuscleBalance #EvenUpYourLunges #LevelUpYourLunges

Day 13 of the #Lungevember lunge challenge 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)

Lungevember Lunge Challenge Targets Day 14

🌟 Congratulations on reaching Day 14 of the empowering #Lungevember challenge! Two weeks are done, and well done to you! By now, you might be feeling the burn and the satisfying muscle soreness – a clear sign that it’s working!

🏋️‍♀️ Today’s challenge: 62, 124, or 186 lunges. Choose your level: Level 1 (62 lunges – 2 sets of 31 reps), Level 2 (124 lunges – 4 sets of 31 reps), or Level 3 (186 lunges – 6 sets of 31 reps). Each lunge is a testament to your dedication and the progress you’ve made.

💪 Embrace the journey, savor the challenge, and relish in the feeling of muscles at work. Day 14 is a milestone, and you’re on the path to a stronger, more resilient you. Ready to continue the lunge journey? Let’s keep lunging forward! 🚀 #LungeChallenge #TwoWeeksStrong #FeelingTheBurn #LevelUpYourLunges

Day 14 of the #Lungevember lunge challenge with 62, 124 or 186 lunges to do. Two weeks are done, and well done. I bet you are feeling it by now and 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)

Lungevember Lunge Challenge Targets Day 15

🌟 Welcome to Day 15 of the invigorating #Lungevember challenge! Today, you’re at the top of your game, and doesn’t it feel good? Brace yourself for 66, 132, or 198 lunges – a testament to your strength and commitment.

🏋️‍♂️ Choose your level: Level 1 (66 lunges – 2 sets of 33 reps), Level 2 (132 lunges – 4 sets of 33 reps), or Level 3 (198 lunges – 6 sets of 33 reps). You’ve conquered the halfway point, and the top is a great place to be.

💪 Revel in the accomplishment, feel the power, and remember, you have to do it all again tomorrow! Day 15 is a celebration of your endurance, and tomorrow is another opportunity to shine. Ready for the challenge? Let’s lunge into it! 🚀 #LungeChallenge #TopOfYourGame #LungeEndurance #LevelUpYourLunges

Day 15 of the #Lungevember lunge challenge with 66, 132 or 198 today. You are at the top of your game. Feels good, eh? PS You have to do it all again tomorrow!

• Level 1 = 66 (2 sets of 33 reps)
• Level 2 = 132 (4 sets of 33 reps)
• Level 3 = 198 (6 sets of 33 reps)

Lungevember Lunge Challenge Targets Day 16

🌟 Hooray for Day 16 of the invigorating #Lungevember challenge! Get ready for another round of 66, 132, or 198 lunges – it’s challenging, it hurts, and that’s precisely why it’s a challenge and for your ultimate benefit!

🏋️‍♀️ Choose your level: Level 1 (66 lunges – 2 sets of 33 reps), Level 2 (132 lunges – 4 sets of 33 reps), or Level 3 (198 lunges – 6 sets of 33 reps). The burn is a reminder that you’re pushing boundaries and transforming your strength.

💪 Today’s challenge is not just a workout; it’s a testament to your commitment and resilience. Embrace the discomfort, feel the power, and revel in the knowledge that every lunge is shaping a stronger you. Yipee for the challenge! 🚀 #LungeChallenge #ChallengeAccepted #LungeEndurance #LevelUpYourLunges

Day 16 of the #Lungevember lunge challenge and another 66, 132 or 198 today! Yipee! It’s challenging & it hurts. That’s why it’s a challenge & it’s for your benefit!

• Level 1 = 66 (2 sets of 33 reps)
• Level 2 = 132 (4 sets of 33 reps)
• Level 3 = 198 (6 sets of 33 reps)

Lungevember Lunge Challenge Targets Day 17

🌟 Welcome to Day 17 of the transformative #Lungevember challenge! Today’s mission: 62, 124, or 186 lunges – an opportunity not only to strengthen but also to enhance the flexibility of your hip flexors. Particularly beneficial for desk workers, lunging is your key to combat stiffness and improve overall flexibility.

🏋️‍♂️ Choose your level: Level 1 (62 lunges – 2 sets of 31 reps), Level 2 (124 lunges – 4 sets of 31 reps), or Level 3 (186 lunges – 6 sets of 31 reps). As you lunge into the challenge, envision each repetition as a step towards more flexible and healthier hip flexors.

💪 Embrace the dual benefits – strength and flexibility – and let the desk-worker-friendly lunges revitalize your body. Day 17 is not just about lunging; it’s about fostering a more agile, resilient you. Ready to keep the flexibility flowing? Let’s lunge into it! 🚀 #LungeChallenge #FlexibilityFitness #HipFlexorHealth #LevelUpYourLunges

Day 17 of the #Lungevember 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 (2 sets of 31 reps)
• Level 2 = 124 (4 sets of 31 reps)
• Level 3 = 186 (6 sets of 31 reps)

Lungevember Lunge Challenge Targets Day 18

🌟 Day 18 of the empowering #Lungevember challenge is here, and today’s mission is 58, 116, or 174 lunges! Beyond the burn, lunging is a secret weapon for activating and isolating your glutes – excellent news for those looking to enhance their derriere!

🏋️‍♀️ Choose your level: Level 1 (58 lunges – 2 sets of 29 reps), Level 2 (116 lunges – 4 sets of 29 reps), or Level 3 (174 lunges – 6 sets of 29 reps). With every lunge, you’re sculpting not just strength but also the perfect posterior.

💪 Today’s challenge is a step towards gaining a bit more derriere, and the burn is the sweet sensation of progress. Embrace the journey, feel the power, and let’s lunge our way to glute activation and sculpted strength! Ready to enhance your derriere? Let’s do it! 🚀 #LungeChallenge #GluteActivation #DerriereSculpting #LevelUpYourLunges

Day 18 of the #Lungevember 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)

Lungevember Lunge Challenge Targets Day 19

🌟 Welcome to Day 19 of the invigorating #Lungevember challenge! Today’s challenge beckons with 54, 108, or 162 lunges – a powerful workout not only for your legs but also for giving your spine some much-needed rest and recovery.

🏋️‍♂️ Choose your level: Level 1 (54 lunges – 2 sets of 27 reps), Level 2 (108 lunges – 4 sets of 27 reps), or Level 3 (162 lunges – 6 sets of 27 reps). The benefits of lunging extend beyond muscle strength; they offer your spine a reprieve from daily strain.

💪 Embrace the holistic benefits of today’s challenge – leg strength, spine rest, and overall rejuvenation. Day 19 is a crucial step towards total body wellness. Ready to give your spine a break while strengthening those legs? Let’s lunge into it! 🚀 #LungeChallenge #SpineWellness #RestAndRecovery #LevelUpYourLunges

Day 19 of the #Lungevember 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)

Lungevember Lunge Challenge Targets Day 20

🌟 Cheers to Day 20 of the invigorating #Lungevember challenge! Today’s challenge features 50, 100, or 150 lunges – a testament to your growing strength. As the numbers decrease, your strength is on the rise, and you’re stronger than ever before.

🏋️‍♀️ Choose your level: Level 1 (50 lunges – 2 sets of 25 reps), Level 2 (100 lunges – 4 sets of 25 reps), or Level 3 (150 lunges – 6 sets of 25 reps). It’s going down every day, and with proper technique, you’re reaping the rewards.

💪 Remember, technique is key, and each lunge with proper form is a step towards optimum results. Day 20 is a celebration of your strength and commitment. Ready to showcase your prowess? Let’s lunge into it with proper technique and reap the rewards! 🚀 #LungeChallenge #StrengthProgress #ProperTechnique #LevelUpYourLunges

Day 20 of the #Lungevember lunge challenge with 50, 100 or 150 reps. It’s going down every day, but you are stronger than before. Remember, proper technique reaps the 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)

Lungevember Lunge Challenge Targets Day 21

🌟 Welcome to Day 21 of the invigorating #Lungevember challenge! Today’s challenge takes you back down the pyramid with 46, 92, or 138 lunges – a clear sign that it’s getting easier for you. You’re stronger than you think!

🏋️‍♂️ Choose your level: Level 1 (46 lunges – 2 sets of 23 reps), Level 2 (92 lunges – 4 sets of 23 reps), or Level 3 (138 lunges – 6 sets of 23 reps). As you descend the pyramid, relish in the fact that what was once a challenge is now a testament to your growing strength.

💪 You’ve conquered the ascent, and now it’s time to celebrate the ease of the descent. Day 21 is about acknowledging your strength and embracing the progress. Ready to showcase how much stronger you’ve become? Let’s lunge into it! 🚀 #LungeChallenge #StrengthJourney #DescendingPyramid #LevelUpYourLunges

Day 21 of the #Lungevember 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)

Lungevember Lunge Challenge Targets Day 22

🌟 Welcome to Day 22 of the revitalizing #Lungevember challenge! Today’s mission is just 42, 84, or 126 lunges. Left, right, left, right—do you see where this is going? Take a step, quite literally, and continue this rhythmic journey with us.

🏋️‍♀️ Choose your level: Level 1 (42 lunges – 2 sets of 21 reps), Level 2 (84 lunges – 4 sets of 21 reps), or Level 3 (126 lunges – 6 sets of 21 reps). As you move left, then right, the pattern unfolds, and you’ll find yourself in a lunging rhythm that seamlessly integrates into your day.

💪 Now, left foot forward, right foot back. Switch. Right foot forward, left foot back. Repeat. Day 22 is about the rhythm, the balance, and the strength you’re cultivating. Feel the flow, embrace the repetition, and let’s continue this lunging symphony! 🚀 #LungeChallenge #LungingSymphony #LeftRightRepeat #LevelUpYourLunges

Day 22 of the #Lungevember 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)

Lungevember Lunge Challenge Targets Day 23

🌟 Greetings to Day 23 of the empowering #Lungevember challenge! Today’s mission: 38, 76, or 114 lunges. By now, you should be firing them out effortlessly. Why? Because when something becomes a habit, it’s easy.

🏋️‍♂️ Choose your level: Level 1 (38 lunges – 2 sets of 19 reps), Level 2 (76 lunges – 4 sets of 19 reps), or Level 3 (114 lunges – 6 sets of 19 reps). As lunging becomes second nature, you’re not just building strength; you’re establishing a healthy habit.

💪 Embrace the ease, revel in the rhythm, and let the habit of lunging be your secret weapon to a stronger, more resilient you. Day 23 is about celebrating the effortless stride and making lunging a joyful part of your routine. Ready to keep the habit alive? Let’s lunge into it! 🚀 #LungeChallenge #LungingHabit #EasyLunges #LevelUpYourLunges

Day 23 of the #Lungevember 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)

Lungevember Lunge Challenge Targets Day 24

Day 24 of the #Lungevember lunge challenge with 34, 64 or 102 today. We are nearly finished with the challenge. If you’ve stuck to it, you should be feeling results.

• Level 1 = 34 (2 sets of 17 reps)
• Level 2 = 68 (4 sets of 17 reps)
• Level 3 = 102 (6 sets of 17 reps)

Lungevember Lunge Challenge Targets Day 25

🌟 Welcome to Day 25 of the invigorating #Lungevember challenge! Today’s mission: 30, 60, or 90 lunges. That’s almost like a rest day for you, isn’t it? As the days to do are getting few, relish in every lunge and make it a moment of enjoyment.

🏋️‍♀️ Choose your level: Level 1 (30 lunges – 2 sets of 15 reps), Level 2 (60 lunges – 4 sets of 15 reps), or Level 3 (90 lunges – 6 sets of 15 reps). It’s a day where the challenge feels just a bit lighter, allowing you to savor the movement.

💪 As you glide through today’s lunges, remember that every step brings you closer to the finish line. Day 25 is about embracing the journey, finding joy in each lunge, and celebrating the strength you’ve built. Ready to enjoy the almost-rest day? Let’s lunge into it! 🚀 #LungeChallenge #LungingJoy #AlmostRestDay #LevelUpYourLunges

Day 25 of the #Lungevember 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)

Lungevember Lunge Challenge Targets Day 26

🌟 Day 26 of the transformative #Lungevember challenge is here, and the mission for today: 26, 52, or 78 lunges. Beyond building muscle, keeping your long bones working hard is key for increasing bone density and crucial for maintaining skeletal mobility.

🏋️‍♂️ Choose your level: Level 1 (26 lunges – 2 sets of 13 reps), Level 2 (52 lunges – 4 sets of 13 reps), or Level 3 (78 lunges – 6 sets of 13 reps). Each lunge is a powerful stride towards not just muscle strength but also skeletal health.

💪 As you engage in today’s challenge, envision your long bones working hard, absorbing the benefits of each lunge. Day 26 is a commitment to the holistic well-being of your body. Ready to increase bone density and boost skeletal mobility? Let’s lunge into it! 🚀 #LungeChallenge #BoneDensityBoost #SkeletalMobility #LevelUpYourLunges

Day 26 of the #Lungevember lunge challenge and 26, 52 or 78. Keeping your long bones working hard helps increase bone density & is crucial for skeletal mobility.

• Level 1 = 26 (2 sets of 13 reps)
• Level 2 = 52 (4 sets of 13 reps)
• Level 3 = 78 (6 sets of 13 reps)

Lungevember Lunge Challenge Targets Day 27

🌟 Congratulations on reaching Day 27 of the empowering #Lungevember challenge! Today’s mission is just 22, 44, or 66 lunges. You’ve come a long way, worked hard, and you should be proud. We’re almost done – almost!

🏋️‍♀️ Choose your level: Level 1 (22 lunges – 2 sets of 11 reps), Level 2 (44 lunges – 4 sets of 11 reps), or Level 3 (66 lunges – 6 sets of 11 reps). The light at the end of the lunge tunnel is in sight, and each rep brings you closer to the finish line.

💪 Day 27 is a celebration of your commitment, strength, and journey. Revel in the accomplishment, feel the pride, and let’s lunge into the home stretch together. Almost done, but not quite. Ready to finish strong? Let’s do it! 🚀 #LungeChallenge #HomeStretch #ProudLunger #LevelUpYourLunges

Day 27 of the #Lungevember lunge challenge and just 22, 44 or 66 today. You’ve come a long way and worked hard, you should be proud. Almost done. Almost!

• Level 1 = 22 (2 sets of 11 reps)
• Level 2 = 44 (4 sets of 11 reps)
• Level 3 = 66 (6 sets of 11 reps)

Lungevember Lunge Challenge Targets Day 28

🌟 Welcome to Day 28 of the invigorating #Lungevember challenge! Today’s mission: just 18, 36, or 54 lunges. You could do that on your way to put the kettle on! Well done – another day is done!

🏋️‍♂️ Choose your level: Level 1 (18 lunges – 2 sets of 9 reps), Level 2 (36 lunges – 4 sets of 9 reps), or Level 3 (54 lunges – 6 sets of 9 reps). These lunges are so achievable, you might find yourself doing them effortlessly as you go about your day.

💪 As you effortlessly incorporate today’s lunges, take a moment to celebrate. Day 28 is a testament to your dedication, and the finish line is in sight. Ready to add a few lunges to your daily routine? Let’s lunge into the home stretch! 🚀 #LungeChallenge #EffortlessLunges #HomeStretch #LevelUpYourLunges

Day 28 of the #Lungevember lunge challenge with 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 (2 sets of 9 reps)
• Level 2 = 36 (4 sets of 9 reps)
• Level 3 = 54 (6 sets of 9 reps)

Lungevember Lunge Challenge Targets Day 29

🌟 Welcome to Day 29 of the empowering #Lungevember challenge! Today’s mission: just 14, 28, or 42 lunges. You could do these in no time at all. And if you’re up for a quick challenge, consider turning them into jumping lunges!

🏋️‍♀️ Choose your level: Level 1 (14 lunges – 1 set of 14 reps), Level 2 (28 lunges – 2 sets of 14 reps), or Level 3 (42 lunges – 3 sets of 14 reps). With the option of jumping lunges, you can add a dynamic twist to your routine.

💪 As we near the end of the challenge, today is about flexibility and quick bursts of energy. Day 29 offers you the chance to blaze through your lunges and embrace the power of jumping variations. Ready to elevate your lunges? Let’s lunge into it! 🚀 #LungeChallenge #JumpingLunges #QuickAndPowerful #LevelUpYourLunges

Day 29 of the #Lungevember 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)

Lungevember Lunge Challenge Targets Day 30

🌟 Congratulations! You’ve reached the final day of the invigorating #Lungevember challenge, and today marks your last 10, 20, or 30 lunges. It’s a celebration of your dedication and strength.

🏋️‍♂️ Choose your level: Level 1 (10 lunges – 1 set of 10 reps), Level 2 (20 lunges – 2 sets of 10 reps), or Level 3 (30 lunges – 3 sets of 10 reps). As you complete this finale, reflect on the journey, the strength you’ve gained, and the commitment you’ve demonstrated.

💪 If you’ve enjoyed this challenge, let us know! Your feedback is valuable, and we’d love to hear about your experience. Day 30 is a celebration of your achievement, and your feedback helps us shape future challenges. Ready to conquer the last lunges? Let’s finish strong! 🚀 #LungeChallenge #FinalDay #CelebrateStrength #LevelUpYourLunges

Congratulations, you’ve made it to the last day of #Lungevember and your last 10, 20 or 30. If you have enjoyed this challenge, then let us know, we love your feedback.

• Level 1 = 10 (1 sets of 10 reps)
• Level 2 = 20 (2 sets of 10 reps)
• Level 3 = 30 (3 sets of 10 reps)