14-Day Lunge Your Way to Long and Lean Legs Challenge

The perfect mix of lunges to tone and build your legs.

14-Day Lunge Your Way to Long and Lean Legs Challenge

Trimmed and toned legs make you look slim and tall. Without the extra weight from your thighs weighing you down, your body will feel lighter (and look lighter, too). Our 14-Day Lunge Your Way to Long and Lean Legs Challenge offers the perfect mix of lunges to tone and build every part of your legs.

Lunges are a lower-body workout that targets your leg muscles. With a little isolation, they can also help strengthen your core. Each lunge is a leap outward (or to the side) that fully extends your muscles before bringing it back for a full contraction. The longer you reach, the more you’ll activate your leg muscles. For this challenge, you’ll want to extend as much as possible.

Since you’re going to be doing multiple lunge variations, your lower body muscles will get tired pretty quickly. If you don’t fully extend your muscles, lactic acid can build up and you’ll find yourself burned out a lot faster.

Stretch, step, and lunge your way to a toned and lean lower body!

14-Day Lunge Your Way to Long and Lean Legs Challenge

What to Do: Perform the challenge below based on your fitness level. Lunges require proper form to avoid straining your knees, so be sure to work on your movements and stabilization before jumping into these exercises.

What you’ll Need: An interval timer (available on most smart phones).

Beginner Challenge: Perform each exercise for 30 seconds, resting for 20 seconds in between each exercise. Complete three rounds, resting for one minute in between each round.

Intermediate Challenge: Perform each exercise for 45 seconds, resting for 20 seconds in between each exercise. Complete four rounds, resting for one minute in between each round.

Advanced Challenge: Perform each exercise for 45 seconds, resting for 20 seconds in between each exercise. Complete four rounds, resting for 30 seconds in between each round.

Compliment this long and lean legs challenge with our 14-Day Clean Eating Meal Plan to stay fueled and energized.

Week 1

Day 1: Walking Lunges + Sprinter Lunges
Day 2: Side Lunges + Lunge Split Jump
Rest Day
Day 4: Walking Lunges + Sprinter Lunges + Lunge Split Jump
Rest Day
Day 6: Lunge Split Jump + Sprinter Lunges + Walking Lunges
Day 5: Side Lunges + Lunge Split Jump

Week 2

Day 8: Side Lunges + Walking Lunges
Rest Day
Day 10: Side Lunges + Lunge Split Jump
Day 11: Walking Lunges + Sprinter Lunges + Lunge Split Jump +Side Lunges
Rest Day
Day 13: Walking Lunges + Side Lunges
Day 14: Sprinter Lunges + Side Lunges + Walking Lunges + Lunge Split Jump

Exercises

Walking Lunges

Side Lunges

Sprinter Lunges

Lunge Split Jump

A Long and lean legs challenge wouldn’t be complete without a nice round booty to lead into. Get Your Best Butt with the Booty-Builder Challenge and complete your lower body package.

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This post may include affiliate links.

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Clifford Genece

Clifford is a NASM Certified Personal Trainer and a lover of all things health, fitness, personal development, and community. When he's not cycling, hiking, or exploring new food recipes, he works to help others achieve personal growth.

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