http://www.youtube.com/watch?v=xrUvK0RlJHo
Hey sexy beasts. How are you doing on the challenge? Is your donkey booty shaping up nicely?
We started on July 25, so we are now into the second 30 days, which means, doing a full minute of lunges. Here’s the rest of the schedule so you can keep track of our goals:
First 30 days: Increase number of lunges from baseline by 25%
Second 30 days: Do a full minute of lunges
Third 30 days: Increase number of lunges in one minute by 25% and add 30 seconds
Fourth 30 days: Increase number of lunges in one minute and a half by 25% and add 30 seconds
Fifth 30 days: Increase number of lunges by 25%.
IMPORTANT NOTES:
1. This is a very explosive movement. You MUST keep your front knee behind your front ankle. To do otherwise stresses your knee and will cause an injury.
2. This is not a race against the clock. Go slowly. Keeping proper form is key; not how many you can do in the allotted time.
Now, if you need to modify, this video starting at 2:22 offers a good alternative. Her form is not great – knees need to not pass the vertical line drawn up from the ankle – but the leg lift is a great way to make more of your lunges.
http://www.youtube.com/watch?feature=endscreen&NR=1&v=YQUAOBtlt0s
Finally, since it is Hump Day AND football season, enjoy a mayhaps NSFW video of some of the gridiron’s hardest back-ends.
http://www.youtube.com/watch?v=ofe0o8dvsjo
**Consult a physician, physical therapist or trainer before starting this exercise, especially if you have any kind of back or knee injury.**