You should be a little stronger than you were a couple of weeks ago and able to complete considerably more lunges than your initial test.
- If you managed 21 – 30 lunges in the latest test, follow column 1.
- If you completed between 31 & 40, column 2 is for you.
- More than 40 consecutive lunges? Excellent! You’ll be following column 3.
If you’re struggling with the program, don’t lose heart. Some people will still be doing less than 21 consecutive lunges, but this is ok. Just repeat the week you struggled with until you’re strong enough to move on to the next level – I promise it will be worth your while!
|
DAY 1
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) |
|||
|---|---|---|---|
| 21-30 lunges | 31 – 40 lunges | > 40 lunges | |
| SET 1 | 13L | 20L | 22L |
| SET 2 | 13R | 20R | 22R |
| SET 3 | 9L | 16L | 18L |
| SET 4 | 9R | 16R | 18R |
| SET 5 | max (at least 13A) | max (at least 22A) | max (at least 26A) |
|
DAY 2
REST 90 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) |
|||
|---|---|---|---|
| SET 1 | 15L | 22L | 26L |
| SET 2 | 15R | 22R | 26R |
| SET 3 | 10L | 18L | 20L |
| SET 4 | 10R | 18R | 20R |
| SET 5 | max (at least 15A) | max (at least 24A) | max (at least 32A) |
|
DAY 3
REST 120 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) |
|||
|---|---|---|---|
| SET 1 | 17L | 24L | 30L |
| SET 2 | 17R | 24R | 30R |
| SET 3 | 11L | 20L | 24L |
| SET 4 | 11R | 20R | 24R |
| SET 5 | max (at least 17A) | max (at least 27A) | max (at least 36A) |
| L = left leg lunge R = right leg lunge A = alternate leg lunge (e.g. 4A = left, right, left, right) |
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Hopefully you made it safely through the third week and you’re ready to move on to Week 4. Keep up the great work – you’re halfway through the program and well on your way to performing two hundred consecutive lunges.
Let’s continue with the program and take a look at Week 4.