Welcome to Lungevember: A Month of Lunges!
As November rolls in, it’s time to turn our attention to one of the most effective exercises for building strength and toning your lower body: the lunge! We’re excited to introduce Lungevember, a challenge designed to help you incorporate lunges into your fitness routine. Lunges are no ordinary exercise; they’re a fundamental movement that engages multiple muscle groups, including the gluteus maximus, quadriceps, and hamstrings.
Whether you’re a fitness novice or a seasoned pro, lunges offer a versatile workout that can be tailored to your current fitness level. This month, we will explore various lunge variations to keep your workouts fresh and engaging. From basic forward lunges to more advanced side lunges and reverse lunges, there is an option for everyone. Not only will you strengthen your legs and glutes, but you’ll also improve your balance and stability.
Lunges are particularly beneficial for anyone hitting the slopes this winter, as they enhance the strength and endurance needed for skiing and snowboarding. So, are you ready to tone up your thighs and glutes while embracing the spirit of Lungevember?
Join us on this exciting journey, and let’s get lunging together! Stay tuned for daily challenges and tips throughout the month to keep you motivated and on track.
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The Lunge Challenge
The Lungevember Challenge will feature the forward lunge exercise; every single lunge counts as one, and you will notice the targets go up in even numbers.
You are welcome to try alternative lunge variations throughout the challenge to maintain a daily exercise habit and reach your targets for your chosen level.
Lungevember Target Guide
The lunge challenge is split into three levels, for which you can score your progress. You don’t need to keep to one level; you can mix & match and go up or down a level. Each level is assigned a score. Use the free-scoring sheet available for download below to track your progress and tally your total score for the month.
Scoring the Lunge Challenge
The challenge is divided into three levels, allowing you to track your progress. You don’t need to keep to one level; you can mix & match and go up or down a level. Each level is assigned a score. Use the free-scoring sheet available for download below to track your progress and tally your total score for the month.
Download Lungevember Scoring Sheet
Scoring sheet for the Lungevember Challenge, find out more at November Lunge Exercise Challenge (Lungevember)
Challenge Format
This challenge has been set out in a complete 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 an opportunity to increase the intensity with additional weight. The chart below shows the pyramid structure of this lunge challenge.
Lungevember Target Table
| Day | level 1 | Level 2 | Level 3 |
|---|---|---|---|
| 1 | 10 | 20 | 30 |
| 2 | 14 | 28 | 42 |
| 3 | 18 | 36 | 54 |
| 4 | 22 | 44 | 66 |
| 5 | 26 | 52 | 78 |
| 6 | 30 | 60 | 90 |
| 7 | 34 | 68 | 102 |
| 8 | 38 | 76 | 114 |
| 9 | 42 | 84 | 126 |
| 10 | 46 | 92 | 138 |
| 11 | 50 | 100 | 150 |
| 12 | 54 | 108 | 162 |
| 13 | 58 | 116 | 174 |
| 14 | 62 | 124 | 186 |
| 15 | 66 | 132 | 198 |
| 16 | 66 | 132 | 198 |
| 17 | 62 | 124 | 186 |
| 18 | 58 | 116 | 174 |
| 19 | 54 | 108 | 162 |
| 20 | 50 | 100 | 150 |
| 21 | 46 | 92 | 138 |
| 22 | 42 | 84 | 126 |
| 23 | 38 | 76 | 114 |
| 24 | 34 | 68 | 102 |
| 25 | 30 | 60 | 90 |
| 26 | 26 | 52 | 78 |
| 27 | 22 | 44 | 66 |
| 28 | 18 | 36 | 54 |
| 29 | 14 | 28 | 42 |
| 30 | 10 | 20 | 30 |
How to do a Forward Lunge
- Stand upright with feet at hip-width apart.
- Keeping your core engaged, torso upright & looking forward
- Take a large step forward and lower your hips towards the floor until your lower back leg is parallel to the floor.
- Pause briefly before pressing through the front foot and stepping back to the start position.
- Repeat the exercise on the other foot and continue for the required number of repetitions and sets.
Add weight with a Dumbbell Forward Lunge
So, you’re a lunging expert! Is the lunge not enough? Up the intensity with a pair of dumbbells. Exercise is performed as per the forward lunge above while holding a pair of dumbbells to the side. Keep your upper body upright and avoid leaning forward.
Try a Walking Lunge
You don’t have to stay still for this lunge challenge, so if you fancy lunging around the office, go ahead and perform this walking lunge exercise. It might be a little bit more interesting, although your co-workers might think you’ve gone a bit mad. Recruit them to join in with you and get the whole office laughing.
How to do a walking lunge
- Stand upright with your feet at hip-width,
- Maintain good posture, looking forward, and keep your knees soft.
- Take a step forward, lowering the hips towards the floor until both legs are at right angles,
- Step forward with the back foot and straight into another lunge, progressively walking forward.
Lungevember Lunge Challenge Targets Day 1
Kickstart your fitness journey with Day 1 of the #Lungevember challenge! We’re easing you in gently with three achievable levels: Level 1 – 10 lunges, Level 2 – 20 lunges, and Level 3 – 30 lunges. Balance out those lunges to ensure you engage both sides evenly. Whether you’re a beginner or a seasoned pro, this challenge is designed to meet you where you are. Ready to take the first step? Let’s take a leap into a healthier, stronger you!
Day 1 of the #Lungevember lunge challenge, starting you off slowly with just 10, 20 or 30 lunges. Remember left, remember right. Even up your lunges!
- Level 1 = 10 (1 set of 10 reps)
- Level 2 = 20 (2 sets of 10 reps)
- Level 3 = 30 (3 sets of 10 reps)
Lungevember Lunge Challenge Targets Day 2
Welcome to Day 2 of the empowering #Lungevember challenge! Today’s challenge brings a touch of intensity with 14, 28, or 42 lunges, designed to ignite your fitness journey. Patience is key, and good things come to those who wait. Let’s make every lunge count!
Choose your level: Level 1 (14 lunges – 1 set of 14 reps), Level 2 (28 lunges – 2 sets of 14 reps), or Level 3 (42 lunges – 3 sets of 14 reps). It’s not just a challenge; it’s an opportunity to unlock your strength and resilience.
Day 2 of the #Lungevember lunge challenge, and it’s 14, 28 or 42 lunges today. It’s not a challenge yet, but good things come to those who wait!
- Level 1 = 14 (1 set of 14 reps)
- Level 2 = 28 (2 sets of 14 reps)
- Level 3 = 42 (3 sets of 14 reps)
Lungevember Lunge Challenge Targets Day 3
Welcome to Day 3 of the invigorating #Lungevember challenge! Today’s challenge invites you to step up your game with 18, 36, or 54 lunges, ensuring you maintain impeccable form – with both legs at a perfect 90-degree angle. Remember, better form means better results!
Choose your level wisely: Level 1 (18 lunges, 1 set of 18 reps), Level 2 (36 lunges, 2 sets of 18 reps), or Level 3 (54 lunges, 3 sets of 18 reps). This challenge isn’t just about numbers; it’s about precision and dedication.
Day 3 of the #Lungevember lunge challenge with 18, 36 or 54 lunges to do. Make sure you are keeping good form, both legs at 90 degrees. Better form means better results
- Level 1 = 18 (1 sets of 18 reps)
- Level 2 = 36 (2 sets of 18 reps)
- Level 3 = 54 (3 sets of 18 reps)
Lungevember Lunge Challenge Targets Day 4
Welcome to the dynamic Day 4 of the #Lungevember challenge! Today’s mission: 22, 44, or 66 lunges, designed to seamlessly integrate into your routine without being time-consuming or leg-numbing – we’re saving that for later!
Choose your level: Level 1 (22 lunges – 1 set of 22 reps), Level 2 (44 lunges – 2 sets of 22 reps), or Level 3 (66 lunges – 3 sets of 22 reps). It’s an easy yet effective progression, ensuring you feel the burn without overwhelming your schedule.
Day 4 of the #Lungevember lunge challenge with 22,44 or 66 today. Easy enough to do in one go without being time-consuming or leg-numbing! That will come later!
- Level 1 = 22 (1 set of 22 reps)
- Level 2 = 44 (2 sets of 22 reps)
- Level 3 = 66 (3 sets of 22 reps)
Lungevember Lunge Challenge Targets Day 5
Rise and shine for Day 5 of the energising #Lungevember challenge! Today’s challenge brings you 26, 52, or 78 lunges – and the best part is that you can ‘lunge’ in your PJs or gracefully stride through the garden if you fancy!
Choose your level: Level 1 (26 lunges – 1 set of 26 reps), Level 2 (52 lunges – 2 sets of 26 reps), or Level 3 (78 lunges – 3 sets of 26 reps). This challenge is all about flexibility, both in your lunges and in the choice of where you do them.
Day 5 of the #Lungevember lunge challenge with 26, 52 or 78 lunges today. You can ‘lunge’ in your PJs if you want, or lunge around the garden if you really want!
- Level 1 = 26 (1 set of 26 reps)
- Level 2 = 52 (2 sets of 26 reps)
- Level 3 = 78 (3 sets of 26 reps)
Lungevember Lunge Challenge Targets Day 6
Welcome to the powerful Day 6 of the transformative #Lungevember challenge! Today’s mission: 30, 60, or 90 lunges. You may start to feel the burn. But remember, it’s all part of the journey towards a stronger, more resilient you!
Choose your level: Level 1 (30 lunges – 1 set of 30 reps), Level 2 (60 lunges – 2 sets of 30 reps), or Level 3 (90 lunges – 3 sets of 30 reps). The burn is a sign of progress, a testament to the strength you’re building.
Day 6 of the #Lungevember lunge challenge with 30, 60 or 90 today. You may start to feel a little burn by now. It’s all good. Working towards a stronger you
- Level 1 = 30 (1 set of 30 reps)
- Level 2 = 60 (2 sets of 30 reps)
- Level 3 = 90 (3 sets of 30 reps)
Lungevember Lunge Challenge Targets Day 7
Congratulations on completing the first week of the empowering #Lungevember challenge! Day 7 beckons with 34, 68, or 102 lunges – a testament to your dedication. You’ve conquered the first week, and trust us, you’re worth every lunge!
Choose your level: Level 1 (34 lunges – 1 set of 34 reps), Level 2 (68 lunges – 2 sets of 34 reps), or Level 3 (102 lunges – 3 sets of 34 reps). The first week’s done & dusted,’ and you’re just getting started.
Day 7 of the #Lungevember lunge challenge with 34, 68 or 102 lunges today. The first week’s done & dusted. You are worth it, though
- Level 1 = 34 (1 set of 34 reps)
- Level 2 = 68 (2 sets of 34 reps)
- Level 3 = 102 (3 sets of 34 reps)
Lungevember Lunge Challenge Targets Day 8
Gear up for Day 8 of the invigorating #Lungevember challenge! Today’s challenge packs a punch with 38, 76, or 114 lunges. Get ready to unleash the benefits that lunges bring – strengthening hamstrings, calves, lower back, and core. It’s time to dive in!
Choose your level: Level 1 (38 lunges – 2 sets of 19 reps), Level 2 (76 lunges – 4 sets of 19 reps), or Level 3 (114 lunges – 6 sets of 19 reps). The benefits of lunges extend beyond the burn – they sculpt a stronger foundation for your body.
Day 8 of the #Lungevember lunge challenge with 38, 76 or 114 today. The benefits of lunges are numerous: they strengthen the hamstrings, calves, lower back & core. Get to it, then.
- Level 1 = 38 (2 sets of 19 reps)
- Level 2 = 76 (4 sets of 19 reps)
- Level 3 = 114 (6 sets of 19 reps)
Lungevember Lunge Challenge Targets Day 9
Welcome to Day 9 of the empowering #Lungevember challenge! Today’s challenge beckons with 42, 84, or 126 lunges, unlocking the transformative power of unilateral movements. Did you know? Lunges improve balance, coordination, and benefit core muscles and posture.
Choose your level: Level 1 (42 lunges – 2 sets of 21 reps), Level 2 (84 lunges – 4 sets of 21 reps), or Level 3 (126 lunges – 6 sets of 21 reps). Each lunge is a step towards not only physical strength but also enhanced balance and coordination.
Day 9 of the #Lungevember lunge challenge with 42, 84 or 126. Lunges are unilateral movements that improve balance & coordination, benefiting core muscles & posture
- Level 1 = 42 (2 sets of 21 reps)
- Level 2 = 84 (4 sets of 21 reps)
- Level 3 = 126 (6 sets of 21 reps)
Lungevember Lunge Challenge Targets Day 10
Cheers to Day 10 of the uplifting #Lungevember challenge! Today’s agenda: 46, 92, or 138 lovely lunges – a delightful challenge designed just for you. It’s all about you, so relish each lunge and know it’s doing wonders for your body. Ready to lunge at it?
Choose your level: Level 1 (46 lunges – 2 sets of 23 reps), Level 2 (92 lunges – 4 sets of 23 reps), or Level 3 (138 lunges – 6 sets of 23 reps). Each lunge is a step towards your fitness goals, and the journey is as enjoyable as the destination.
Day 10 of the #Lungevember lunge challenge with 46. 92 or 138 lovely lunges today. It’s all about you, so enjoy each lunge and know it’s doing you good. Lunge to it!
- Level 1 = 46 (2 sets of 23 reps)
- Level 2 = 92 (4 sets of 23 reps)
- Level 3 = 138 (6 sets of 23 reps)
Lungevember Lunge Challenge Targets Day 11
Greetings on Day 11 of the invigorating #Lungevember challenge! Brace yourself for 50, 100, or 150 lunges today. As we ascend another week of this empowering challenge, it’s time to dig in and dig deep – the victory will be oh-so-sweet!
Choose your level: Level 1 (50 lunges – 2 sets of 25 reps), Level 2 (100 lunges – 4 sets of 25 reps), or Level 3 (150 lunges – 6 sets of 25 reps). We’re in the midst of a climb, and each lunge propels you closer to triumph.
Day 11 of the #Lungevember lunge challenge and 50, 100 or 150 today. We’ve got another week of climbing, so dig in & dig deep. It’ll feel like victory!
- Level 1 = 50 (2 sets of 25 reps)
- Level 2 = 100 (4 sets of 25 reps)
- Level 3 = 150 (6 sets of 25 reps)
Lungevember Lunge Challenge Targets Day 12
Welcome to Day 12 of the empowering #Lungevember challenge! Today’s mission: 54, 108, or 162 lunges. And guess what? If you’re feeling adventurous, turn it into a walking lunge – we’re not stopping you! Feel free to lunge your way to the kettle or wherever the day takes you!
Choose your level: Level 1 (54 lunges – 2 sets of 27 reps), Level 2 (108 lunges – 4 sets of 27 reps), or Level 3 (162 lunges – 6 sets of 27 reps). As we stride into the challenge, flexibility is key, and turning your lunges into a stroll is all part of the fun!
Day 12 of the #Lungevember lunge challenge with 54, 108 or 162 lunges today. If you want to make it into a walking lunge, we are not stopping you; lunge to the kettle!
- Level 1 = 54 (2 sets of 27 reps)
- Level 2 = 108 (4 sets of 27 reps)
- Level 3 = 162 (6 sets of 27 reps)
Lungevember Lunge Challenge Targets Day 13
Day 13 of the invigorating #Lungevember challenge is here, and it’s time to conquer 58, 116, or 174 lunges! Unlike squats, lunges are your secret weapon for addressing muscle imbalances. Let’s even things up!
Choose your level: Level 1 (58 lunges – 2 sets of 29 reps), Level 2 (116 lunges – 4 sets of 29 reps), or Level 3 (174 lunges – 6 sets of 29 reps). As we ascend to new heights, lunges offer a dynamic solution to ensure your muscles are in perfect harmony.
Day 13 of the #Lungevember lunge challenge with 58.116 or 174 lunges to get down/up to. Unlike squats, lunges help you if you have a muscle imbalance to even things up.
- Level 1 = 58 (2 sets of 29 reps)
- Level 2 = 116 (4 sets of 29 reps)
- Level 3 = 174 (6 sets of 29 reps)
Lungevember Lunge Challenge Targets Day 14
Congratulations on reaching Day 14 of the empowering #Lungevember challenge! Two weeks are done, and well done to you! By now, you might be feeling the burn and the satisfying muscle soreness – a clear sign that it’s working!
Today’s challenge: 62, 124, or 186 lunges. Choose your level: Level 1 (62 lunges – 2 sets of 31 reps), Level 2 (124 lunges – 4 sets of 31 reps), or Level 3 (186 lunges – 6 sets of 31 reps). Each lunge is a testament to your dedication and the progress you’ve made.
Day 14 of the #Lungevember lunge challenge with 62, 124 or 186 lunges to do. Two weeks are done, and well done. I bet you are feeling it by now and feeling muscle sore. It’s working!
- Level 1 = 62 (2 sets of 31 reps)
- Level 2 = 124 (4 sets of 31 reps)
- Level 3 = 186 (6 sets of 31 reps)
Lungevember Lunge Challenge Targets Day 15
Welcome to Day 15 of the invigorating #Lungevember challenge! Today, you’re at the top of your game, and doesn’t it feel good? Brace yourself for 66, 132, or 198 lunges – a testament to your strength and commitment.
Choose your level: Level 1 (66 lunges – 2 sets of 33 reps), Level 2 (132 lunges – 4 sets of 33 reps), or Level 3 (198 lunges – 6 sets of 33 reps). You’ve conquered the halfway point, and the top is a great place to be.
Day 15 of the #Lungevember lunge challenge with 66, 132 or 198 today. You are at the top of your game. Feels good, eh? PS You have to do it all again tomorrow!
- Level 1 = 66 (2 sets of 33 reps)
- Level 2 = 132 (4 sets of 33 reps)
- Level 3 = 198 (6 sets of 33 reps)
Lungevember Lunge Challenge Targets Day 16
Hooray for Day 16 of the invigorating #Lungevember challenge! Get ready for another round of 66, 132, or 198 lunges – it’s challenging, it hurts, and that’s precisely why it’s a challenge and for your ultimate benefit!
Choose your level: Level 1 (66 lunges – 2 sets of 33 reps), Level 2 (132 lunges – 4 sets of 33 reps), or Level 3 (198 lunges – 6 sets of 33 reps). The burn is a reminder that you’re pushing boundaries and transforming your strength.
Day 16 of the #Lungevember lunge challenge and another 66, 132 or 198 today! Yipee! It’s challenging & it hurts. That’s why it’s a challenge & it’s for your benefit!
- Level 1 = 66 (2 sets of 33 reps)
- Level 2 = 132 (4 sets of 33 reps)
- Level 3 = 198 (6 sets of 33 reps)
Lungevember Lunge Challenge Targets Day 17
Welcome to Day 17 of the transformative #Lungevember challenge! Today’s mission: 62, 124, or 186 lunges – an opportunity not only to strengthen but also to enhance the flexibility of your hip flexors. Particularly beneficial for desk workers, lunges are your key to combating stiffness and improving overall flexibility.
Choose your level: Level 1 (62 lunges – 2 sets of 31 reps), Level 2 (124 lunges – 4 sets of 31 reps), or Level 3 (186 lunges – 6 sets of 31 reps). As you take on the challenge, envision each repetition as a step toward more flexible and healthier hip flexors.
Day 17 of the #Lungevember lunge challenge with 62, 124 or 186 lunges today. Lunging is great for improving the flexibility of your hip flexors. Excellent for desk workers.
- Level 1 = 62 (2 sets of 31 reps)
- Level 2 = 124 (4 sets of 31 reps)
- Level 3 = 186 (6 sets of 31 reps)
Lungevember Lunge Challenge Targets Day 18
Day 18 of the empowering #Lungevember challenge is here, and today’s mission is 58, 116, or 174 lunges! Beyond the burn, lunging is a secret weapon for activating and isolating your glutes – excellent news for those looking to enhance their derriere!
Choose your level: Level 1 (58 lunges – 2 sets of 29 reps), Level 2 (116 lunges – 4 sets of 29 reps), or Level 3 (174 lunges – 6 sets of 29 reps). With every lunge, you’re sculpting not just strength but also the perfect posterior.
Day 18 of the #Lungevember lunge challenge with 58, 116 or 174 today. Lunging helps activate & isolate your glutes. Ideal for women who want to enhance their curves.
- Level 1 = 58 (2 sets of 29 reps)
- Level 2 = 116 (4 sets of 29 reps)
- Level 3 = 174 (6 sets of 29 reps)
Lungevember Lunge Challenge Targets Day 19
Welcome to Day 19 of the invigorating #Lungevember challenge! Today’s challenge beckons with 54, 108, or 162 lunges – a powerful workout that not only targets your legs but also provides your spine with much-needed rest and recovery.
Choose your level: Level 1 (54 lunges – 2 sets of 27 reps), Level 2 (108 lunges – 4 sets of 27 reps), or Level 3 (162 lunges – 6 sets of 27 reps). The benefits of lunging extend beyond muscle strength; they offer your spine a reprieve from daily strain.
Day 19 of the #Lungevember lunge challenge with 54, 108 or 162 lunges today. Another benefit of lunging is it helps with giving your spine some rest & recovery.
- Level 1 = 54 (2 sets of 27 reps)
- Level 2 = 108 (4 sets of 27 reps)
- Level 3 = 162 (6 sets of 27 reps)
Lungevember Lunge Challenge Targets Day 20
Cheers to Day 20 of the invigorating #Lungevember challenge! Today’s challenge features 50, 100, or 150 lunges – a testament to your growing strength. As the numbers decrease, your strength is on the rise, and you’re stronger than ever before.
Choose your level: Level 1 (50 lunges – 2 sets of 25 reps), Level 2 (100 lunges – 4 sets of 25 reps), or Level 3 (150 lunges – 6 sets of 25 reps). It’s going down every day, and with proper technique, you’re reaping the rewards.
Day 20 of the #Lungevember lunge challenge with 50, 100 or 150 reps. It’s going down every day, but you are stronger than before. Remember, proper technique reaps the rewards.
- Level 1 = 50 (2 sets of 25 reps)
- Level 2 = 100 (4 sets of 25 reps)
- Level 3 = 150 (6 sets of 25 reps)
Lungevember Lunge Challenge Targets Day 21
Welcome to Day 21 of the invigorating #Lungevember challenge! Today’s challenge takes you back down the pyramid with 46, 92, or 138 lunges – a clear sign that it’s getting easier for you. You’re stronger than you think!
Choose your level: Level 1 (46 lunges – 2 sets of 23 reps), Level 2 (92 lunges – 4 sets of 23 reps), or Level 3 (138 lunges – 6 sets of 23 reps). As you descend the pyramid, relish in the fact that what was once a challenge is now a testament to your growing strength.
Day 21 of the #Lungevember lunge challenge and 46, 92 or 138 today. Back down the pyramid, which can only mean that it’s easier for you! Stronger than you think.
- Level 1 = 46 (2 sets of 23 reps)
- Level 2 = 92 (4 sets of 23 reps)
- Level 3 = 138 (6 sets of 23 reps)
Lungevember Lunge Challenge Targets Day 22
Welcome to Day 22 of the revitalising #Lungevember challenge! Today’s mission is just 42, 84, or 126 lunges. Left, right, left, right—do you see where this is going? Take a step, quite literally, and continue this rhythmic journey with us.
Choose your level: Level 1 (42 lunges – 2 sets of 21 reps), Level 2 (84 lunges – 4 sets of 21 reps), or Level 3 (126 lunges – 6 sets of 21 reps). As you move left, then right, the pattern unfolds, and you’ll find yourself in a lunging rhythm that seamlessly integrates into your day.
Day 22 of the #Lungevember lunge challenge and just 42, 84 or 126 today. Left, right, left, right. You see where this is going, go on & continue it for us!
- Level 1 = 42 (2 sets of 21 reps)
- Level 2 = 84 (4 sets of 21 reps)
- Level 3 = 126 (6 sets of 21 reps)
Lungevember Lunge Challenge Targets Day 23
Greetings on Day 23 of the empowering #Lungevember challenge! Today’s mission: 38, 76, or 114 lunges. By now, you should be firing them out effortlessly. Why? Because when something becomes a habit, it’s easy.
Choose your level: Level 1 (38 lunges – 2 sets of 19 reps), Level 2 (76 lunges – 4 sets of 19 reps), or Level 3 (114 lunges – 6 sets of 19 reps). As lunging becomes second nature, you’re not just building strength; you’re establishing a healthy habit.
Day 23 of the #Lungevember lunge challenge with 38, 76 or 114 lunges today. You should be firing them out by now. When something becomes a habit, it’s easy.
- Level 1 = 38 (2 sets of 19 reps)
- Level 2 = 76 (4 sets of 19 reps)
- Level 3 = 114 (6 sets of 19 reps)
Lungevember Lunge Challenge Targets Day 24
Day 24 of the #Lungevember lunge challenge with 34, 64 or 102 today. We are nearly finished with the challenge. If you’ve stuck to it, you should be feeling results.
- Level 1 = 34 (2 sets of 17 reps)
- Level 2 = 68 (4 sets of 17 reps)
- Level 3 = 102 (6 sets of 17 reps)
Lungevember Lunge Challenge Targets Day 25
Welcome to Day 25 of the invigorating #Lungevember challenge! Today’s mission: 30, 60, or 90 lunges. That’s almost like a rest day for you. As the days to do are getting fewer, relish in every lunge and make it a moment of enjoyment.
Choose your level: Level 1 (30 lunges – 2 sets of 15 reps), Level 2 (60 lunges – 4 sets of 15 reps), or Level 3 (90 lunges – 6 sets of 15 reps). It’s a day where the challenge feels just a bit lighter, allowing you to savour the movement.
Day 25 of the #Lungevember lunge challenge, and it’s 30, 60 or 90 today. Wow, that’s almost like a rest day for you! Days to do are getting few; enjoy every lunge.
- Level 1 = 30 (2 sets of 15 reps)
- Level 2 = 60 (4 sets of 15 reps)
- Level 3 = 90 (6 sets of 15 reps)
Lungevember Lunge Challenge Targets Day 26
Day 26 of the transformative #Lungevember challenge is here, and the mission for today: 26, 52, or 78 lunges. Beyond building muscle, keeping your long bones working hard is key to increasing bone density and crucial for maintaining skeletal mobility.
Choose your level: Level 1 (26 lunges – 2 sets of 13 reps), Level 2 (52 lunges – 4 sets of 13 reps), or Level 3 (78 lunges – 6 sets of 13 reps). Each lunge is a powerful stride towards not just muscle strength but also skeletal health.
Day 26 of the #Lungevember lunge challenge and 26, 52 or 78. Keeping your long bones working hard helps increase bone density & is crucial for skeletal mobility.
- Level 1 = 26 (2 sets of 13 reps)
- Level 2 = 52 (4 sets of 13 reps)
- Level 3 = 78 (6 sets of 13 reps)
Lungevember Lunge Challenge Targets Day 27
Congratulations on reaching Day 27 of the empowering #Lungevember challenge! Today’s mission is just 22, 44, or 66 lunges. You’ve come a long way, worked hard, and you should be proud. We’re almost done – almost!
Choose your level: Level 1 (22 lunges – 2 sets of 11 reps), Level 2 (44 lunges – 4 sets of 11 reps), or Level 3 (66 lunges – 6 sets of 11 reps). The light at the end of the long tunnel is in sight, and each rep brings you closer to the finish line.
Day 27 of the #Lungevember lunge challenge and just 22, 44 or 66 today. You’ve come a long way and worked hard; you should be proud. Almost done. Almost!
- Level 1 = 22 (2 sets of 11 reps)
- Level 2 = 44 (4 sets of 11 reps)
- Level 3 = 66 (6 sets of 11 reps)
Lungevember Lunge Challenge Targets Day 28
Welcome to Day 28 of the invigorating #Lungevember challenge! Today’s mission: just 18, 36, or 54 lunges. You could do that on your way to put the kettle on! Well done – another day is done!
Choose your level: Level 1 (18 lunges – 2 sets of 9 reps), Level 2 (36 lunges – 4 sets of 9 reps), or Level 3 (54 lunges – 6 sets of 9 reps). These lunges are so achievable that you might find yourself doing them effortlessly as you go about your day.
Day 28 of the #Lungevember lunge challenge with just 18, 36 or 54 today. You could do that on your way to put the kettle on! Well done, another day is done!
- Level 1 = 18 (2 sets of 9 reps)
- Level 2 = 36 (4 sets of 9 reps)
- Level 3 = 54 (6 sets of 9 reps)
Lungevember Lunge Challenge Targets Day 29
Welcome to Day 29 of the empowering #Lungevember challenge! Today’s mission: just 14, 28, or 42 lunges. You could do these in no time at all. And if you’re up for a quick challenge, consider turning them into jumping lunges!
Choose your level: Level 1 (14 lunges – 1 set of 14 reps), Level 2 (28 lunges – 2 sets of 14 reps), or Level 3 (42 lunges – 3 sets of 14 reps). With the option of jumping lunges, you can add a dynamic twist to your routine.
Day 29 of the #Lungevember lunge challenge with 14, 28 or 42 today. You could do these in no time at all. If you want to do them quickly, do jumping lunges!
- Level 1 = 14 (1 set of 14 reps)
- Level 2 = 28 (2 sets of 14 reps)
- Level 3 = 42 (3 sets of 14 reps)
Lungevember Lunge Challenge Targets Day 30
Congratulations! You’ve reached the final day of the invigorating #Lungevember challenge, and today marks your last 10, 20, or 30 lunges. It’s a celebration of your dedication and strength.
Choose your level: Level 1 (10 lunges – 1 set of 10 reps), Level 2 (20 lunges – 2 sets of 10 reps), or Level 3 (30 lunges – 3 sets of 10 reps). As you complete this finale, reflect on the journey, the strength you’ve gained, and the commitment you’ve demonstrated.
Congratulations, you’ve made it to the last day of #Lungevember and your last 10, 20, or 30 lunge. If you have enjoyed this challenge, then let us know. We love your feedback.
- Level 1 = 10 (1 set of 10 reps)
- Level 2 = 20 (2 sets of 10 reps)
- Level 3 = 30 (3 sets of 10 reps)