Do your legs need a little more love? They not only support the entire upper body, but they’re also responsible for helping you do all that walking all day long! Make things easier on yourself and build those legs up with our 21-Day Walking Lunge Challenge. You’ll start with a lot of shaky leg movements, but in the end, you’ll leave with strong, sculpted legs.
It’s not just about strength, either. Having amazing legs lets you wear your favorite dresses, skirts, or skin-tight pants without fear. If you want to start showing off, you’re going to need to start working out your legs consistently. Walking lunges allow you to work all the muscle groups in your lower body, especially as you alternate legs. Add dumbbells to the mix, and you’ll build stronger legs and burn more fat!
Eat smarter to become stronger and look fitter. Enjoy our 21-Day Weight Loss Menu while you build your lower half to get amazing results.
21-Day Walking Lunge Challenge
What to Do: Follow the weekly plan based on your fitness level. Practice the lunges before getting started to get the correct movement down (you can also check out the video instructions for each exercise below). Form is important to avoid lower back pain.
What You’ll Need: One set of heavy dumbbells (see below for recommended weights) and an interval timer (available on most phones).
Beginner Challenge: Perform each exercises for 45 seconds, resting for 30 seconds in between each exercise. Complete three rounds, resting for 1 minute in between each round. Use 15 to 20 pound dumbbells.
Intermediate Challenge: Perform each exercises for 45 seconds, resting for 30 seconds in between each exercise. Complete four rounds, resting for 1 minute in between each round. Use 20 to 25 pound dumbbells.
Advanced Challenge: Perform each exercises for 45 seconds with no rest in between the exercises. Complete four rounds, resting for 30 seconds in between each round. Use 25+ pound dumbbells.
- Walking Lunge
- Walking Dumbbell Lunge
Week One
Day 1: Walking Lunge
Day 2: Walking Dumbbell Lunge
Rest Day 3
Day 4: Walking Lunge, Walking Dumbbell Lunge
Day 5: Walking Dumbbell Lunge
Rest Day 6
Day 7: Walking Lunge
Week Two
Day 8: Walking Dumbbell Lunge, Walking Lunge
Day 9: Walking Dumbbell Lunge, Walking Lunge, Walking Dumbbell Lunge
Rest Day 10
Day 11: Walking Lunge, Walking Dumbbell Lunge
Day 12: Walking Lunge, Walking Dumbbell Lunge
Rest Day 13
Day 14: Walking Dumbbell Lunge
Week Three
For the last week, bump your fitness level up one. If you’re already at advanced, simply add one more round!
Day 15: Walking Dumbbell Lunge, Walking Lunge, Walking Dumbbell Lunge
Day 16: Walking Dumbbell Lunge, Walking Lunge, Walking Dumbbell Lunge, Walking Lunge
Rest Day 17
Day 18: Walking Lunge, Walking Dumbbell Lunge
Day 19: Walking Dumbbell Lunge
Rest Day 20
Day 21: Walking Dumbbell Lunge, Walking Lunge, Walking Dumbbell Lunge, Walking Lunge
Exercises
Walking Lunge
Walking Dumbbell Lunge
Once this 21-day walking lunge challenge is over, challenge your entire body with our Total Body Transformation program.
