So...if you are doing walking lunges, you are wanting to work both legs equally, right? So, instead of 12,10,8,6,12 & 12...you would do 24,20,16,12 & 12 (of whatever other exercise you are incorporating).??? I know you can do single lunges as well; is that a better option?
"The only person you should try to be better than, is the person you were yesterday!"
For me it's the second option because I don't stop in between steps (AKA wedding step). So with each step I count. I recommend doing walking lunges with no weight the first time and if you don't get overly sore then start the weights the next leg day. Walking lunges are one exercise that no matter how often you do them, they make you sore deep in your butt cheeks. They are the hardest yet most effective and rewarding of the leg exercises...IMHO.
Edited to add... Oh and be sure you use proper form. You do not want your chest leaning toward your legs. Keep your back straight, eyes focused forward. If you have to push off your thighs put your hands on your waist as a reminder to pull your chest and shoulders back.
Whether you think you can or you think you can't, you're right ~ Henry Ford
Michelle Simpson ~2009 Body-for-LIFE Champion 46+ Catagory
I workout on a regular basis and do walking lunges fairly often with a 40# bar. I just wasn't sure how to incorporate into this program. So, for BFL, it is best to do standing lunges12,10,8,6 & 12 on one side and then do an alternate exercise and then repeat for the other side? Is that how I understand it?
Thanks for your feedback!
I say if you can do them walking with the bar plus weights do that in the normal 12,10, 8, 6, 12. I am a wide step girl so the walking lunges hit me completely different than the single stationary one. The wide steps hit the hams and glutes really hard for me and the other hit my quads more.
Thanks so much. That helps me a lot!
Let me know how is goes for you.
OMG woman I could hug you! I usually do squats and deadlifts for lower body but this challenge I wanted to concentrate on my glutes a little more. So after reading this I gave the walking lunges a try. I did them just like you said...long stride with no wedding step in between. My glutes, hamstrings, quads, even some muscle in my knee I didn't know I had are SCREAMING!!! 2 days later and it still hurts to stand up and sit down. I haven't hurt like this since my first week in Challenge 1. THANK YOU!!!!!
I love happy endings. Way to go Heather!!
Thanks Legs! I'm finding the hardest part of Challenge 2 is finding ways to keep my body challenged. This sure did the trick! I'm glad it's upper body tonight! :)
Heather: Have you done single leg squats, with one leg on the bench?
I have trouble keeping my balance and holding enough weight with one leg squats for some reason.
That can be a problem. They are easier to do (balance wise) on the smith machine.
Hey Heather - when I was in one of my latest CF/boot camp classes the trainer had us use the TRX bands that was looped aroung the Bball net. Depending on our stance, the difficulty got increased but it was nice to do a one-legged squat that way and know that your arms are there to help lift if need be.
Just a thought.
Oh, good grief! You all talking about the one-legged squats on the bench has brought back painful memories! lol! Good pain! =)
DebMO :0) Blessed to be a Blessing...
So what do you suggest is best for shaping the bum? It needs help!
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