38 Min Lunges for Leg Strength: Day 29 of HR12WEEK 5.0
Heather Robertson- Duration
- 38 min
- Level
- Intermediate
- Body Focus
- Legs
- Est. Calories
- ~271 kcal
A lunge-focused leg day in 38 minutes: two dumbbell circuits of lunge variations, one per side, plus a mat and a yoga block.
Day 29 of the HR12WEEK 5.0 plan is all about lunges: circuit one works the right leg and circuit two the left, each with 40 seconds on and 20 off for two rounds. Front, split, 1½ static, front lifted and reverse lunges, some with pulses, challenge the quads, hamstrings and glutes. A warm-up and cool-down frame the video, which runs about 39 minutes.
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Equipment setup
Who Is It For?
Intermediate lifters with medium to heavy dumbbells who want a challenging, single-leg-focused leg day at home.
Who Is It Not For?
Not ideal if you have sensitive knees or are new to lunges, as nearly every move is a loaded unilateral lunge variation.
Key Benefits
Builds quad, hamstring and glute strength and single-leg stability through a wide mix of lunge variations.
Things to Keep in Mind
Keep your front knee tracking over your toes and choose weights that let you control every lunge and pulse, especially when balance wavers.
Frequently Asked Questions
Duration
Equipment
Est. Calories
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Recommended Equipment
Dumbbells
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Mat
Used in this session