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  • 200 Lunge Challenge

    Program: The 200 Lunge Challenge  
    Description:

    If you're interested in building strength in your quadriceps and glutes, follow this 6 - 8 week training program and you should soon be on your way to completing 200 consecutive lunges! 

    All you need is a solid plan, plenty of discipline and about 30 minutes a week to achieve this goal!

    Here is the PDF version you may print for your convenience.

    Who can participate? All Pima County employees
    Delivery: Start any time to begin
    Self-paced
    Duration: 10 minutes per day
    3 days per week
    6 - 8 weeks
    How to get started:

    Complete the Registration Form to get started.

    Incentive: Complete the challenge by submitting the Certificate of Completion and be entered into a seasonal drawing for 1 of 5 $100 Corporate Reward gift cards.

    Don't forget to track your workout minutes with the Seasonal Fitness Challenge to earn Healthy Lifestyle Activity Points (HLAP's)

    Lunges effectively work your glutes and quadriceps and also engage your hamstrings. With proper technique, lunges are one of the most productive lower-body exercises you can do.

    Lunges also improve the flexibility of your hip flexors; muscles which are often neglected, particularly if you lead a predominantly sedentary lifestyle.

    Finally, by engaging your abdominal muscles and keeping your body upright, lunges can vastly improve core strength.

    Target Muscles

    • Quadriceps
    • Gluteal muscles
    • Hamstrings

    How to Complete a Lunge

    During static lunges you are simply dropping one knee down rather than stepping forward or back. For beginners you can try this lunge while holding onto a chair or counter top for support.

    1. Stand with right foot forward, left foot back about 3 feet apart.
    2. Hold weights in each hand if desired and bend the knees to lower the body towards the floor. Keep the front knee behind the toes and be sure to lower straight down rather than forward. 
    3. Keep the torso straight and abs in as you push through the front heel and back to starting position.
    4. Don't lock the knees at the top of the movement. 
    5. Perform as many as you can with the right foot forward, then switch and perform as many as you can with the left foot forward.

    Remember to breathe when performing lunges. Holding your breath during exercise will reduce its effectiveness, and only make the workout more difficult. Exhale as you lunge forward, then inhale when you push back into starting position.

    A Few More Tips 

    Make sure that your forward knee never travels past the tips of your toes. Keep your spine straight through the entire movement, with your shoulders positioned squarely over your hips. Finally, keeping your eyes focused forward will help maintain balance throughout the exercise.

    Good luck!

    Before you dive in and start the two hundred lunges program, you should:

    • Obtain medical advice and clearance from your doctor
    • Take an initial lunge test.

    The test will highlight your current fitness level and determine where to start and how to plan your lunges training program.

    Initial Test

     

     Age Under 30 Years 30 - 39 Years 40 and Over
    Rank* Number of Lunges Performed
    5 > 70 > 65  > 60
    4 50 - 70 45 - 65 40 - 60
    3 35 - 49 30 - 44 25 - 39
    2 25 - 34 20 - 29 15 - 24
    1 0 - 24 0 - 19 0 - 14

    To perform the test, simply execute as many good-form alternate-leg lunges as you can.

    Note: one step forward with the left leg, then one step forward with the right leg equals 2 lunges. Don't cut corners and please don't cheat - the last thing you want to do is end up in the wrong level of the training program! The results may be humbling, but honesty is the best policy if you want to maximize your strength gains!

    Once you've performed the test, make a note (mental or otherwise) of how many, or how few, lunges you were able to perform. 

    Before starting Week 1, it's recommended that you take a couple of days to familiarize yourself with the program and recover from the exertion of the initial test. You'll be required to work out three times per week - Monday, Wednesday, Friday is typical.

    Don't forget how many lunges you performed in the test and if you're still keen to make improvements, read on to learn more about the program.

    * If you're concerned about your Rank in the extreme left column; there's really no need. The scale of 1 to 5 is just an indicator of current fitness, and can be used as a comparison tool between yourself, friends, family & co-workers.

    Most people tend to fall into the 2 or 3 category, which is a great starting point for the plan. If you're ranked 1, don't be put off by the label - you'll soon be climbing the ranks and reaching new levels of fitness. If you're ranked far beyond the range of 5, maybe you need a tougher plan?!

    L = Left Leg Lunge
    R = Right Leg Lunge
    A = Alternate Leg Lunge

    So, you've completed your initial test and you're keen to start the program? Great!
    • If you managed 6 or less lunges in the test, follow column 1.
    • If you completed between 7 and 13 lunges, column 2 is for you.
    • Between 14 and 26 consecutive lunges? Impressive! Column 3 is what you're looking for.
    • More than 26 lunges? I would suggest starting the program on Week 3.

    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.

    Day 1
    Rest 60 seconds between each set (longer if needed)
      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 needed)
      Up to 6 Lunges 7 - 13 Lunges 14 - 26 Lunges
    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 needed)
      Up to 6 Lunges 7 - 13 Lunges 14 - 26 Lunges
    Set 1 5L 10L 14L
    Set 2 5R 9R 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)
    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, you can repeat 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, look at Week 2 of the two hundred lunges program.
    L = Left Leg Lunge
    R = Right Leg Lunge
    A = Alternate Leg Lunge

    It's time to start Week 2 of the program. Continue by following the same column of exercises as you did last week. Feel free to rest more between each set if you need to. Remember to stay hydrated before and during the workout.

    At the end of Week 2 it will be time to check your strength and perform an exhaustion test. This means you will need to perform as many lunges as you can manage while maintaining good-form.  The number of lunges you complete will determine at which level of the program you'll start Week 3. Perform this test within 24-48 hours of completing Week 2.

    Note: 6 alternate leg lunges would be performed as follows - left leg, right leg, left leg, right leg, left leg, right leg.
    Day 1
    Rest 60 seconds between each set (longer if needed)
      Up to 6 Lunges 7 - 13 Lunges 14 - 26 Lunges
    Set 1 5L 10L 16L
    Set 2 5R 10R 16R
    Set 3 6L 9L 12L
    Set 4 6R 9R 12R
    Set 5 Max (at least 6A) Max (at least 10A) Max (At least 18A)
    Day 2
    Rest 90 seconds between each set (longer if needed)
      Up to 6 Lunges 7 - 13 Lunges 14 - 26 Lunges
    Set 1 6L 12L 18L
    Set 2 6R 12R 18R
    Set 3 7L 10L 14L
    Set 4 7R 10R 14R
    Set 5 Max (at least 8A) Max (at least 15A) Max (At least 20A)
    Day 3
    Rest 120 seconds between each set (longer if needed)
      Up to 6 Lunges 7 - 13 Lunges 14 - 26 Lunges
    Set 1 7L 15L 20L
    Set 2 7R 15R 20R
    Set 3 8L 12L 16L
    Set 4 8R 12R 16R
    Set 5 Max (at least 10A) Max (at least 18A) Max (At least 25A)

    Once you've completed week 2, it's time to take an exhaustion test. Perform as many good-form lunges are you can comfortably do. Make a note of how many lunges you completed, then move on to week 3. If you need to, go back and repeat week 2 until you are comfortable moving on.
    L = Left Leg Lunge
    R = Right Leg Lunge
    A = Alternate Leg Lunge

    It's time to start week 3 of the program. If you managed 21 - 30 lunges in your exhaustion test, follow column 1. If you managed 31 - 40  lunges, follow column 2. More than 40 lunges? Follow column 3.

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


    Day 1
    Rest 60 seconds between each set (longer if needed)
      21 - 30 Lunges 31 - 40 Lunges > 40 Lunges
    Set 1 13L 20L 22L
    Set 2 13R 20L 22R
    Set 3 9L 16L 18L
    Set 4 9R 16R 18L
    Set 5 Max (at least 13A) Max (at least 22A) Max (At least 26A)

     

    Day 2
    Rest 90 seconds between each set (longer if needed)
      21 - 30 Lunges 31 - 40 Lunges > 40 Lunges
    Set 1 15L 22L 26L
    Set 2 15R 22R 26R
    Set 3 10L 18L 20L
    Set 4 10R 18R 20R
    Set 5 Max (at least 15A) Max (at least 27A) Max (At least 36A)

     

    Day 3
    Rest 120 seconds between each set (longer if needed)
      21 - 30 Lunges 31 - 40 Lunges > 40 Lunges
    Set 1 7L 15L 20L
    Set 2 7R 15R 20R
    Set 3 8L 12L 16L
    Set 4 8R 12R 16R
    Set 5 Max (at least 10A) Max (at least 18A) Max (At least 25A)

    You're halfway through the program and well on your way to completing 200 consecutive lunges!

    Move on to Week 4 if your ready, or repeat the week until you are comfortable moving on.
    L = Left Leg Lunge
    R = Right Leg Lunge
    A = Alternate Leg Lunge

    Week 4 is a continuation of week 3 as you will be following the same column as you did last week. At the end of this week, you will need to perform another exhaustion test. Challenge yourself, but don't push too hard and risk injury.

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


    Day 1
    Rest 60 seconds between each set (longer if needed)
      21 - 30 Lunges 31 - 40 Lunges > 40 Lunges
    Set 1 18L 26L 32L
    Set 2 18R 26R 32R
    Set 3 12L 20L 27L
    Set 4 12R 20R 27R
    Set 5 Max (at least 20A) Max (at least 32A) Max (at least 40A)

     

    Day 2
    Rest 90 seconds between each set (longer if needed)
      21 - 30 Lunges 31 - 40 Lunges > 40 Lunges
    Set 1 20L 28L 35L
    Set 2 20R 28R 35R
    Set 3 14L 22L 30L
    Set 4 14R 22R 30R
    Set 5 Max (at least 23A) Max (at least 36A) Max (at least 46A)

     

    Day 3
    Rest 120 seconds between each set (longer if needed)
      21 - 30 Lunges 31 - 40 Lunges > 40 Lunges
    Set 1 22L 32L 38L
    Set 2 22R 32R 38R
    Set 3 18L 24L 33L
    Set 4 18R 24R 33R
    Set 5 Max (at least 26A) Max (at least 33A) Max (at least 42A)

    It's time to complete another exhaustion test. Make a note of how many good-form lunges you can perform, then move on to week 5. Make sure you complete this test within 24 - 48 hours of completing week 4.

    L = Left Leg Lunge
    R = Right Leg Lunge
    A = Alternate Leg Lunge

    Depending on the results of your last exhaustion test, continue with week 5 columns 1, 2 or 3.

    • 41 - 50 lunges: follow column 1
    • 51 - 60 lunges: follow column 2
    • > 60 lunges: follow column 3

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

     

    Day 1
    Rest 60 seconds between each set (longer if needed)
      41 - 50 Lunges 51 - 60 Lunges > 60 Lunges
    Set 1 24L 38L 46L
    Set 2 24R 38R 46R
    Set 3 18L 30L 36L
    Set 4 18R 30R 36R
    Set 5 Max (at least 26A) Max (at least 45A) Max (at least 52A)

     

    Day 2
    Rest 90 seconds between each set (longer if needed)
      41 - 50 Lunges 51 - 60 Lunges > 60 Lunges
    Set 1 13L 23L 26L
    Set 2 13R 23R 26R
    Set 3 15L 26L 30L
    Set 4 15R 26R 30R
    Set 5 13L 18L 23L
    Set 6 13R 18R 23R
    Set 7 12A 20A 28A
    Set 8 Max (at least 32A) Max (at least 52A) Max (at least 58A)

     

    Day 3
    Rest 120 seconds between each set (longer if needed)
      41 - 50 Lunges 51 - 60 Lunges > 60 Lunges
    Set 1 17L 25L 28L
    Set 2 17R 25R 28R
    Set 3 19L 27L 32L
    Set 4 19R 27R 32R
    Set 5 15L 20L 24L
    Set 6 15R 20R 24R
    Set 7 14A 24A 30A
    Set 8 Max (at least 39A) Max (at least 58A) Max (at least 65A)
    It's time for one last exhaustion test before your final test. You're getting so close to reaching your goal, so keep it up.

    If you can perform more than 60 consecutive good-form lunges, go ahead and move on to week 6. Otherwise, repeat week 5 and you should be ready to move on.
    L = Left Leg Lunge
    R = Right Leg Lunge
    A = Alternate Leg Lunge

    This is your last week before the final test. If you managed 60 - 65 lunges, follow column 1.  Between 66 and 78 lunges, follow column 2. If you performed more than 79 lunges, follow along in column 3.

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

    Day 1
    Rest 60 seconds between each set (longer if needed)
      60 - 65 Lunges 66- 78 Lunges > 79 Lunges
    Set 1 36L 50L 52L
    Set 2 36E 50R 52R
    Set 3 26L 32L 46L
    Set 4 26R 32R 46R
    Set 5 Max (at least 52A) Max (at least 65A) Max (at least 70A)

     

    Day 2
    Rest 90 seconds between each set (longer if needed)
      60 - 65 Lunges 66 - 78 Lunges > 79 Lunges
    Set 1 18L 26L 30L
    Set 2 18R 26R 30R
    Set 3 20L 30L 36L
    Set 4 20R 30R 36R
    Set 5 18L 26L 30L
    Set 6 18R 26R 30R
    Set 7 14A 22A 26A
    Set 8 Max (at least 57A) Max (at least 69A) Max (at least 75A)

     

    Day 3
    Rest 120 seconds between each set (longer if needed)
      60 - 65 Lunges 66 - 78 Lunges > 79 Lunges
    Set 1 20L 30L 34L
    Set 2 20R 30R 34R
    Set 3 22L 32L 38L
    Set 4 22R 32R 38R
    Set 5 20L 30L 34L
    Set 6 20R 30R 34R
    Set 7 18A 24A 28A
    Set 8 Max (at least 65A) Max (at least 70A) Max (at least 80A)
    Did you make it through week 6? If so, congratulations! It's time for your final test.

    If you struggled through this week (many do), just repeat the week and try again.

     

    Name  Department Completion Date
    Amy Bivins Gold-Links Library 11/2/2015
    Cynthia Bennett Health Department 11/30/2015
    Congratulations on making it to your final test. All your hard work has led you to this moment. For your final test, you will need to execute as many good-form lunges as you can. If you've completed the past 6 weeks with no cheating or shortcuts, you should be strong enough to perform 200 consecutive alternating lunges.

    After completing week 6 of the program, take a few days off to rest before to complete the final test.

    Take your time and focus on performing sets of ten or twenty lunges at a time. Breaking up the test into smaller chunks will make the goal more achievable and give you more chance at success. Maintain good form throughout and don't forget to breath.

    Good Luck and Congratulations!!

    Don't forget to submit your Certificate of Completion to be entered into the drawing for a $100 Corporate Reward gift card.
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