Table of Contents
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.
Missed Lungevember?
No problem, get started with my FREE 28 Day Lunge Challenge instead.
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
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.
