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Lunge Power Session

Get ready to fire up your legs and glutes with a full lunge-focused session! You'll build serious lower-body strength and balance while feeling that satisfying burn from start to finish.

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Workout Breakdown

Warm-Up

Leg Swing (Forward)

1 set × 30s

Leg Swing (Front & Side)

1 set × 30s

Hip Circle

1 set × 30s

Squat Progression

Progressive exercise

Lunge (Walking)

1 set × 10 reps

Main Workout

Lunge - Dumbbell

3 sets × 12 reps, 12 reps, 12 reps

Reverse Lunge - Dumbbell

3 sets × 12 reps, 12 reps, 12 reps

Lateral Lunge - Dumbbell

3 sets × 10 reps, 10 reps, 10 reps

3 circuits

Walking Lunge - Dumbbell

1 set × 12 reps

Deadlift (Romanian) - Dumbbell

1 set × 12 reps

Curtsy Lunge - Dumbbell

3 sets × 10 reps, 10 reps, 10 reps

Bulgarian Split Squat - Dumbbell

3 sets × 10 reps, 10 reps, 10 reps

Cool Down

Hip Flexor Stretch (Kneeling)

1 set × 45s

Quadriceps Stretch (Prone)

1 set × 45s

Pigeon Pose

1 set × 45s

Seated Hamstring Stretch

1 set × 45s

Figure Four Stretch (Supine)

1 set × 45s