Depending on the results of your latest test, continue with the appropriate week and column, even if it means you have to complete Week 3 or Week 4 again.
- If you managed 41 – 50 lunges, follow column 1.
- If you completed between 51 & 60, column 2 is for you.
- More than 60 consecutive lunges? Great work! You’ll be following column 3.
|
DAY 1
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) |
|||
|---|---|---|---|
| 41-50 lunges | 51 – 60 lunges | > 60 lunges | |
| SET 1 | 24L | 38L | 46L |
| SET 2 | 24R | 38R | 46R |
| SET 3 | 18L | 30L | 36L |
| SET 4 | 18R | 30R | 36R |
| SET 5 | max (at least 26A) | max (at least 45A) | max (at least 52A) |
|
DAY 2
REST 90 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) |
|||
|---|---|---|---|
| SET 1 | 13L | 23L | 26L |
| SET 2 | 13R | 23R | 26R |
| SET 3 | 15L | 26L | 30L |
| SET 4 | 15R | 26R | 30R |
| SET 5 | 13L | 18L | 23L |
| SET 6 | 13R | 18R | 23R |
| SET 7 | 12A | 20A | 28A |
| SET 8 | max (at least 32A) | max (at least 52A) | max (at least 58A) |
|
DAY 3
REST 120 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) |
|||
|---|---|---|---|
| SET 1 | 17L | 25L | 28L |
| SET 2 | 17R | 25R | 28R |
| SET 3 | 19L | 27L | 32L |
| SET 4 | 19R | 27R | 32R |
| SET 5 | 15L | 20L | 24L |
| SET 6 | 15R | 20R | 24R |
| SET 7 | 14A | 24A | 30A |
| SET 8 | max (at least 39A) | max (at least 58A) | max (at least 65A) |
| L = left leg lunge R = right leg lunge A = alternate leg lunge (e.g. 4A = left, right, left, right) |
|||
Surprise, surprise, it’s time for another exhaustion test. Week 5 was a tough one, and if you’ve made it this far, you’re getting close to reaching your goal. If you’re able to perform more than 75 consecutive lunges, feel free to move on to Week 6. Couldn’t quite manage 75? No problem, just repeat the week and you should be ready to go after another three workout days. Good luck!