Lunge Free or Die Workout #1
Goodbye, Quads, I hardly knew ye.
Warmup
2 Rounds
Leg Swing x 10 per side
Good Morning x 10
Air Squat x 10
Yoga Push Ups x 5
Samson Stretch x 10 count per side
Alternating Reverse Lunge x 4 (2 per side)
Pre Pump
Alternating Reverse Lung x 5 per side
Hand Release Push Up x 5
Workout
3 Rounds
Alternating Reverse Lunge x 20 (10 per side)
Push Ups x max reps
rest at least 2 minutes between rounds
Extra Credit
Hand Release Push Ups x max reps
If you are fit:
add weight.
every round should be hard and horrible…muhawhawhaw (← evil laugh)
If you are less fit:
go slow
only move in a comfortable range of motion
every round should be “hard but I will for sure survive”
Cooldown
2 Rounds
Good Morning x 10
Curl Up x 10
Side Shuffle 4 x 4
Samson Stretch x 10 count per side
Then
Walk at least 10 minutes
Lunge Free,
Kalian and Kolton
