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.
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 by two a day. This progressive challenge starts off with a very manageable 10 but will be testing your endurance towards the end of the month with 66 lunges. If you are a beginner or new to exercise, stick with the regular forward lunge, for more experienced participants you can add weight in the form of dumbbells or a barbell depending on your level of competency and what you have available.
Lungevember Target Guide
Download Target Guide
Lungevember Target Guide 2016
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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.
How to Lunge
Add weight with a Dumbbell Lunge
Try a Walking Lunge
How to do a walking lunge
To start, 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.