Hello FitnessRx women! We are back at it again working on more quad/leg training. I get bored sometimes and like to change my workouts up to increase muscle soreness and hypertrophy!
I have a very strong love/hate relationship with lunges. I know the effectiveness of a lunge workout, but using dumbbells increases the intensity and makes the workout more challenging! With this love/hate relationship of lunges, I make sure to incorporate at least one lunge exercise every week to my leg routine!
This routine we are discussing today is just lunges. You can give this workout a try or just use one of the many forms of lunges on your leg day/days every week! After completing this workout, your legs will be on fire and your heart rate will definitely be elevated!
Walking Dumbbell Lunges
4 sets/12 reps per leg
• Hold a dumbbell in each hand using your wrist wraps or versa grips— which I prefer
• Lunge forward, keeping your knee over toe and making sure it does not extend past your toe
• Drive your bodyweight up and forward, pressing through your heel on front foot
• Without pausing in the middle, lunge with opposite leg, holding your chest up and arms at side
Standing Drop Lunges
4 sets/12 reps per leg
• Stand shoulder-width apart in a stationary place, hold dumbbells at sides
• Step backward into a lunge, keeping your abs tight and bodyweight stable
• Drive up through heel of your front-planted leg back to start position
• Alternate legs during the entire set
• Keep chest up and abs tight for the entire set
Elevated Standing Lunges
• Place a 45-pound plate flat on floor
• Stand with one foot in the center of the plate, second leg in a split stance
• Hold dumbbells at sides while standing in a split stance position
• Drop into a lunge, then raise up, keeping feet in same position
• Complete entire set with one leg, then alternate legs
Side Lateral Lunges
• Stand with feet shoulder-width apart
• Hold dumbbells at sides
• Side lunge laterally, and then press up into start position through the heel of the planted foot
• Laterally lunge to the opposite side, alternating sides through the entire set
