‘Whole Lotta Lunges’ (wk 15 #1)

Warm up

3 rounds

10 m duck walk

10 m toe walk

3 rounds

10 m frankenstein

10 m side lunges

3 rounds

5 m spiderman lunge

5 m inch worm

3 rounds

10 m lunge with a twist

30 m butt kick

Workout

4 rounds

25 m db walking lunge (moderate weight)

75 bicycles (single count)

4 rounds

16 barbell back step lunge (moderate to heavy weight)

16 froggers

4 rounds

20 m db single arm side lunge (2 sets in each direction)

20 butterfly sit ups (or 30 leg lifts as a variation)

4 rounds

:35 db Elevated reverse lunge

:25 rest

Online self defense