Get Strong With the 30-Day Lunge Challenge
When you’re trying to get strong and fit quickly, setting goals is a great way to stay on track. One of the tools you can use on your journey is a challenge that outlines the types and amount of exercise that you need to do on a daily basis. For example, the 30-day lunge challenge pushes you to greater fitness while also providing an outline of exercises to follow.
What makes this challenge unique is that it specifically targets the major muscle groups in your thigh and butt region. Lunges are great for strengthening and toning these areas. They’re also easy to do and don’t require any special equipment so most people can incorporate lunges into their daily routine without any difficulty. This challenge starts you out slowly and then amps up the intensity throughout the 30 days.
How to do a Lunge Exercise with an Exercise Ball
Start off With Reverse Lunges
This challenge starts you off with reverse lunges, which may be different than some of the other programs you’ve tried. However, lunges can be hard on your knees if you’re not conditioned in your lower body, so they’re one of the best exercises to start with. You’ll move into forward lunges later on, but start confidently with these exercises that will strengthen your knees.
The stepping back motion of a reverse lunge can feel awkward, but be sure to pay attention to your form. It may even be a good idea to do these lunges in front of a mirror to make sure that you’re getting the routine right. Also, be sure that you’re wearing athletic shoes. Lunges require excellent arch and ankle support so choose your footwear wisely to avoid injury.
Continue with Forward Lunges
After you’ve grown comfortable with reverse lunges, you’ll start incorporating forward lunges as well. You’ve probably done these before, and they’re basically the opposite of a reverse lunge, with you stepping forward instead of backward. When you’re doing a forward lunge, your form may feel unsteady, so pay attention to how you’re doing this exercise. Your legs should be in front or behind you and not tilted to the side at all. You also want to keep your core tight and have an upright posture throughout the entire lunge. Although it may be tempting to jump in and out of the lunge, try to make your movements steady to avoid any injury or strain on your knees.
Working through the 30-Day Lunge Challenge
This 30-day lunge challenge may seem difficult, but it actually starts off fairly easy with only 12 lunges at a time. You’ll be amazed by the time this program is over, how you’re able to do 100 lunges at a time without stopping, but this program makes sure that you reach this goal by increasing your repetitions slowly and allowing your body to adjust. So, take one day at a time and don’t worry about what’s coming up next on this challenge.
You may also notice that you have some rest days in the challenge. The reason for these rest days is that your muscles are going to experience some stress and strain from performing daily lunges. While your body will adjust to these exercises, having a rest day allows your body to heal between sets and built stronger, toned muscle tissue. Without theses rest days, you’re not going to see the same results, so make sure that you’re following the schedule and not doing these exercises on your rest days.
What makes this challenge great for everyone is that it doesn’t have to be your only form of physical activity. If you’re a busy person who doesn’t work out very much, you can incorporate this challenge into your schedule fairly easily. However, if you enjoy working out on a regular basis, you can still do this challenge and just fit it into your exercise routine.
Results of the 30-Day Lunge Challenge
So, what can you expect to see after doing this challenge? You may lose some weight from doing these exercises, but the major change that you’ll see is a strengthening and toning of the muscles in your thigh and butt region. You’ll be amazed at how effective this exercise is, but the simple lunge is an efficient and steady exercise that is used by both extreme athletes and regular people to improve fitness and gain strength. To start seeing these benefits for yourself, take on the 30-Day Lunge Challenge today!
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