week 1

So, you've completed your initial test and you're keen to start the program? Great!

For example: let's say you managed 10 lunges. Looking at the second column, Day 1 begins with Set 1 (6 left leg lunges), a rest period of 60 seconds, before moving on to Set 2 (6 right leg lunges). Rest for 60 seconds and continue with Set 3 (5 left leg lunges) and Set 4 (5 right leg lunges), before finishing with Set 5 and at least 6 alternate leg lunges. Perform as you many lunges as you can comfortably manage - at least 6, but not so many that you damage muscle tissue. The 60 seconds rest between each level should allow you to complete the workout, but you may experience minor fatigue towards the end.

Note: 6 alternate leg lunges would be performed as follows - left leg, right leg, left leg, right leg, left leg, right leg.

Treat yourself to a rest day before moving on to Day 2, and then again before you complete Day 3. I find that Monday, Wednesday, Friday works well and allows you to use the weekend for rest and recovery before moving on to the next stage of the program. Feel free to juggle the plan around to meet your busy schedule, but make sure you rest in between workout days.

week 1: pick the appropriate column depending on your initial test results
Day 1
rest 60 seconds between each SET (longer if required)
  up to 6 lunges 7 - 13 lunges 14 - 26 lunges
set 1 3L 6L 12L
set 2 3R 6R 12R
set 3 4L 5L 9L
set 4 4R 5R 9R
set 5 max (at least 4A) max (at least 6A) max (at least 10A)
Day 2
rest 90 seconds between each SET (longer if required)
set 1 4L 9L 12L
set 2 4R 9R 12R
set 3 5L 8L 10L
set 4 5R 8R 10R
set 5 max (at least 6A) max (at least 8A) max (at least 12A)
Day 3
rest 120 seconds between each SET (longer if required)
set 1 5L 10L 14L
set 2 5R 10R 14R
set 3 6L 9L 12L
set 4 6R 9R 12R
set 5 max (at least 6A) max (at least 10A) max (at least 14A)
L = left leg lunge
R = right leg lunge
A = alternate leg lunge (e.g. 4A = left, right, left, right)

Hopefully you made it safely through the first week and now you're keen to move on to Week 2. However, if for some reason you struggled with the program, I would suggest either retaking the initial test or repeating Week 1. You'll probably be surprised at how much stronger you already are and will sail through the first week and be fired up and raring to go.

If you're ready to move on, let's take a look at Week 2 of the two hundred lunges program.

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