No need for equipment at all! Check out this bodyweight lunge complex that will surely blow up your lower body game and increase your power.
Ready to elevate your leg day routine with dynamic moves that not only build strength but also keep things interesting? Today, we delve into a meticulously planned leg workout that incorporates a range of movements aimed at developing both power and flexibility. This session isn’t just about lunges; it’s an entire spectrum of activities designed to enhance your lower body’s capabilities. Whether you’re battling injuries or striving for peak performance, this guide provides modifications and progressions to keep you moving forward.
For this workout, coach Zach Zenios goes through a series of exercises that will blow up your lower body game using only your bodyweight. Zenios is a marine veteran, NASM certified and fitness coach. He shared his workout via Critical Bench, a website focused on health and strength with a YouTube channel with more than 1 million subscribers.
Let’s get down to business.
Source: Big Dodzy / UnsplashRelated: 10 Most Important Leg Exercises to Build Muscle
Bodyweight Lunge Complex to Increase Your Lower Body Strength and Power
The entire exercise combines jumping jacks to warm up the body and a lunge complex made up of four different movements.
Jumping jacks are a quintessential part of any dynamic warm-up, preparing the body for more intense activities. Starting with 10 reps, this simple yet effective exercise gets the heart pumping and muscles warmed up, setting the stage for the lunge complexes to come. We will increase by 5 the number of reps of jumping jacks for a total of 3 sets.
The lunge complex is a carefully choreographed set of movements designed to challenge the muscles from various angles. We will be performing 5 reps on each leg of:
- Forward Lunge: Initiating with the right leg, this move targets the quadriceps and glutes.
- Backward Lunge: By stepping the same leg back, you engage the hamstrings and glutes in a different manner, enhancing muscular balance.
- Lateral Lunge: Transitioning into a side lunge introduces a lateral movement that stretches and strengthens the inner and outer thighs. Remember to lift up your toes on the opposite leg.
- Curtsy Lunge: Finally, a curtsy lunge completes the set, crossing the leg behind the body to work the glute medius and add a touch of grace to the strength routine.
So, if you want a copy and paste bodyweight lunge complex to give you strength and power, here is a table for you.
And that is it. Watch the video to follow along coach Zach and coach Brady on this bodyweight lunge complex.
Modifications for All Fitness Levels
Understanding that not everyone may be able to perform each lunge due to injuries or limitations, this workout offers modifications. Participants are encouraged to repeat a previous lunge type if a certain movement proves too challenging or if pain is a factor. This flexibility ensures that everyone, regardless of their fitness level or physical condition, can benefit from the session.
Progressing Through the Rounds
To build endurance and increase the challenge, the workout progresses over three rounds with increasing repetitions of jumping jacks. Starting from 10 and moving up to 15, then 20, this gradual increase helps to spike the heart rate and maximize calorie burn.
Source: Pavel Danilyuk on PexelsToday’s workout is more than just a series of leg exercises; it’s a comprehensive approach to functional fitness that respects individual limitations while challenging the boundaries of strength and endurance. Coach Zach and Coach Brady have crafted a session that is as rewarding as it is challenging, promising significant improvements in leg strength and overall fitness for participants of all levels. Join us next time for more insightful workouts that push the limits of what your body can achieve.
Read More: Good Leg Workouts at Home for Stronger Quads, Hamstrings and Glutes