Week 1 should now be comfortably behind you and it’s time to start Week 2 of the two hundred lunges program. Continue by following the same column of exercises as you did in Week 1. Don’t cut any corners, but feel free to take a little more rest between each level if you need to. It’s also important to be well hydrated before you start each workout.
At the end of Week 2 it will be time to check your strength and perform an exhaustion test. In simple terms, perform as many good-form lunges as you can comfortably manage. Challenge yourself by all means, but please don’t go beyond the pain barrier and risk injury. The number of lunges you complete will determine at which level of the program you’ll start Week 3. Perform this test within 24-48 hours of completing Week 2. Good luck!
|
DAY 1
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) |
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|---|---|---|---|
| up to 6 lunges | 7 – 13 lunges | 14 – 26 lunges | |
| SET 1 | 5L | 10L | 16L |
| SET 2 | 5R | 10R | 16R |
| SET 3 | 6L | 9L | 12L |
| SET 4 | 6R | 9R | 12R |
| SET 5 | max (at least 6A) | max (at least 10A) | max (at least 18A) |
|
DAY 2
REST 90 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) |
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|---|---|---|---|
| SET 1 | 6L | 12L | 18L |
| SET 2 | 6R | 12R | 18R |
| SET 3 | 7L | 10L | 14L |
| SET 4 | 7R | 10R | 14R |
| SET 5 | max (at least 8A) | max (at least 15A) | max (at least 20A) |
|
DAY 3
REST 120 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) |
|||
|---|---|---|---|
| SET 1 | 7L | 15L | 20L |
| SET 2 | 7R | 15R | 20R |
| SET 3 | 8L | 12L | 16L |
| SET 4 | 8R | 12R | 16R |
| SET 5 | max (at least 10A) | max (at least 18A) | max (at least 25A) |
| L = left leg lunge R = right leg lunge A = alternate leg lunge (e.g. 4A = left, right, left, right) |
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Don’t forget, now you’ve completed Week 2, it’s time to take an exhaustion test. Perform as many good-form lunges as you can comfortably manage. If you’re following the Monday/Wednesday/Friday schedule, Saturday afternoon is a great time to take the test. Make a note of how many lunges you complete, then move on to Week 3. Hope you’re ready for the next level!