With my group fitness instructor training I haven’t really had to think much about my workout schedule because joining the classes gives me a great workout.
But it wasn’t always that way. Some days I wake up super pumped to workout, but then others it takes every little word of encouragement to get me to change into my exercise clothes. Then there are those days when I nix it all together and just chalk it up to a rest day. Maybe not a physical rest day, but a mental rest day. We all need those every once in a while.
I like to keep my workout schedule varied and interesting. I’ll switch up between different workout DVDs (P90X, Insanity and random Exercise TV workouts), running, strength training and Bodyrock workouts. Right now Bodyrock is out and Insanity + strength training + running are in. The sunshine always warms me up to running again. It gets me out of my slump winter slump. Plus my Hood to Coast training will not happen without me putting in the effort!
If you ever find strength training taking a turn for the worst with boredom creeping up, then it’s time to spice it up with a few of these changes. Today I’ll share some of my favorite ways to keep part of your leg routine fun and challenging.
Sometimes a static lunge can be, well static and boring. Change is GOOD for the body, it creates change!
If you like to lunge, try out some of these variations…
To switch between right and left leg lunges jump between them.
Place your front or back foot on a step. Both add a different variation.
Hold weights at your side or a barbell on your upper back for an extra challenge.
One leg stays static while the other leg alternates between forward and backward lunges.
Static Lunge with Overhead Weight Hold
You’ll up the intensity here by holding a weight straight over your head while you’re completing static lunges.
Step Up Lunge
Place a sturdy chair in front of you. Step up onto the chair with one leg and focus to use as much of that leg as possible, not pushing off the ground.
Lunge with Step In
Go down into a lunge. Hold it and step your opposite leg close to your forward leg. Go back and forth with the step in.
Instead of staying in one place, move around while you lunge. Walk those lunges.
Forward Lunge with a Twist
Complete a forward lunge, twist your torso to the inside then outside, and then return to the starting position. Add a weight and/or arms out straight for an extra push.
Backward Lunge Triple Pulse
Complete a backward lunge and pulse three times at the bottom before you return up.
Pulse Lunges with a Kick
Pulse down in a lunge three times then when you go up kick your back foot forward for a front kick.
You can also add an upper body exercise to any of these to crank it up a notch. For example, say you complete 3 sets of lunges. Start with a static lunge for the first set. Then change it into pendulum lunges with an overhead weight hold. For the third and most challenging set, switch to jump lunges with an overhead weight hold. If your hearts not pumping from that then up the weights!
It’s a lot of fun for me to change things up with my workouts and create new routines. If you have a routine filled with exercises you like, another way to change it but not too drastically is to change the reps and sets. Instead of 3 sets of 12 reps change to 4 sets of 10 reps. That 4th set can make a bit difference in how your muscles react to the workout.
Give it a try and tell me what you think!
What are your favorite lunge variations? There are so many more out there, I want to hear!