38 Min Lu9nges for Leg Strength is Day 29 in Heather Robertson‘s HR12Week 5.0 program.
This was another tough lower body workout. It is all lunges so all unilateral. You will do one circuit of 7 lunge varieties, all on the same leg, then repeat that circuit on the same leg. Oh the burn! Then you repeat it on your other leg. It gets pretty metabolic, too so you get some cardio with your strength work. And Heather gives us a nice deep stretch at the end that includes pigeon pose.
The exercises are done interval style: 40 seconds of work followed by 20 seconds of recovery. The finisher has different interval times and those are noted below. There is a timer in the lower right hand corner of the screen counting down your intervals and recoveries. During the recoveries Heather previews the next exercise. At the bottom of the screen during the preview, there is a small graphic with a weight recommendation–light, medium or heavy.
38 Min Lu9nges for Leg Strength is 38:42 minutes; 55 second intro, 4:45 minute warm up and 3:50 minute stretch. Equipment: dumbbells, yoga block and fitness mat. Heather recommends medium and heavy dumbbells (15 to 35 pounds). The weights listed below are what I used.
- Front lunges (forward lunges) (18# DBs)
- 1.5 rep static lunge (stationary lunge, lower to bottom lunge, raise halfway, lower to bottom of lunge, raise all the way) (25# DBs)
- Front lifted lunge (static/stationary lunge, front foot is elevated on yoga block) (25# DBs)
- Front lifted lunge pulse (bodyweight static/stationary lunge w/ front foot elevated on a yoga block, lower to bottom of lunge and pulse)
- Split lunge (static/stationary lunge w/ back foot elevated on yoga block, hold one DB at same side shoulder as front leg) (one 30# DB)
- Split lunge pulse (bodyweight static/stationary lunge w/ back foot elevated on yoga block, lower to bottom of lunge and pulse)
- Alternating reverse lunge (step back lunges) (20# DBs)
- Repeat #1-7 on same leg
- 30 second rest
- Repeat 1-8 on other leg
For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
