The Kiss Fitness Blog
Kiss Fitness #Lungevember 2017 Challenge

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

The Kiss Fitness monthly exercise challenge for November is Lungevember.

We're going to get you lunging, it's one of the most fundamental exercises, its 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 Exercise

Our challenge will feature the forward lunge exercise, each single lunge counts as one and you will notice the targets goes up in even numbers. This progressive challenge starts off with a very manageable 10, 20 oe 30 but will be testing your endurance towards the end of the month with 66, 132 or 198 lunges.

Lungevember Target Guide

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 scroing sheet avaluible for download beloew to track your progress and tally your total score for the month



Level 1 is our beginner lunge challenge for those either to new to the lunge exercise or exercise as a whole. The beginner level will be challenging yet achievable for this ability and skill level.

  • Total Monthly Reps = 1140
  • Lowest Daily Reps = 10
  • Highest Daily Reps = 66

Kiss Fitness November Lunge Challenge 2017 Lungevember EASY LEVEL


Level 2 represents our intermediate level for this challenge, if you have previous experience of the lunge exercise and of moderate fitness level this would be a suitable level for you.

  • Total Monthly Reps = 2280
  • Lowest Daily Reps = 20
  • Highest Daily Reps = 132

Kiss Fitness November Lunge Challenge 2017 Lungevember MODERATE LEVEL


Level 3 assumes you are familier with the lunge exercise and have a good fitness level. If you regularly participate in physical exercise, this is the challenge level for you.

  • Total Monthly Reps = 3420
  • Lowest Daily Reps = 30
  • Highest Daily Reps = 198

Kiss Fitness November Lunge Challenge 2017 Lungevember HARD LEVEL

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 a opportunity to increase the intensity with additional weight. The chart below shows the pyramid structure of this lunge challenge.

Lungevember Exercise Challenge Targets

How to Lunge

  • Stand up right 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 exercise on other foot and continue for the required amount of repetitions and sets.

Add weight with a Dumbbell 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 forwards.

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.

Follow us on facebook, twitter and instagram for daily lunge targets and motivation.

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