SSS Week #3 Mini Challenge- 100 lunges a day!! Your mini challenge if you choose to accept it is to do 100 lunges each day this week!! That’s 100 total, so 50 each leg.
This week’s mini-challenge is one of MY FAVORITES!! To do 100 lunges a day takes mental and physical determination~ BUT I know you can do it!!!!
the way I approach the lunges are to use a VARIETY of types of lunges and to not get over zealous the first few days of the week Most days I will opt to do just body weight lunges, but on my leg days I’ll add weight for sure.
For example:
- On leg days- I HIT my lunges hard with WEIGHTS
Weighted walking ones- weight on back or holding DB’s - Barbell Lunges
- Smith lunges
- Super booty smith lunges
- On non-leg days – I do body weight lunges mostly of the walking or stationary ones.
Some variety of lunges you may want to try:
Stationary Lunges
Walking Lunges
Jumping Lunges
Side Lunges (including Skater and Jumping Side)
Box Lunge with Dumbells
Box Lunge (3 variations) body weight only
Forward Lunges
Backward Lunges
BB Foward Lunge (includes Russian variation)
BuffMother! Smith Lunges (butt emphasis)
BuffMother! Smith Lunges (basic)
Starter style Walking lunges no weight
A key point to keep your lunges working your booty is to focus on using your front leg for the majority of the movement.
And the KING of lunges for the booty have been shown to be WALKING lunges 
You will feel them TRUST ME!!
To get more emphasis on your butt rather than your quad, remember to use your front leg for the motion and also leaning forward (chest to knee) adds extra booty emphasis.
have fun doing your 100 a day!!
Rock that Booty!!!
-Michelle
~~~~Here are some example workouts and how I fit in 100 lunges on this Mini-Challenge~~~~
Did my lunges just now~ 100 for today
also, a chest/tri/running treddy intervals workout at the gym
yesterday- ran outside and 100 lunges
Keep up the GREAT attitude about The LUNGES- it is more of a MENTAL exercise than physical–GET IT DONE, prove to yourself that you are a BUFFMOTHER!!
Love ya,
Michelle
~~~
Booty workout day~
Warm up
r-bike 5 min
Squats (push through heels, focus on using glutes to lift weight)
45×12
95×12
135×10
155x6x2
135×10
Walking Lunges
60# barx15
30′sx15
60# barx15
30′sx15
One set walking calves
Butt Squats
90x10x2
110×8
110x10closer stance
Smith Lunges (alternating starting leg)
90×10
140x6x2
90×10
Bent over leg curls
60x10x2
Keep up the GREAT focus,
Michelle
~~~
As for my workout, I Got it done, despite…feeling like I was a big weakling. I have a photoshoot tomorrow and I typically deplete myself for shoots because I like looking ripped and small…since we all know the camera adds 15 pounds
Here is my measly workout:
warm up 13 mins r-bike
lat pulls
130x10x2
150x10x2
Hammer bicep curls
45×10
45×8…I hate bicep curls!
Pull ups
7, 6.5
Standing Military
in front 45×10
behind 45x10x2
Barbell bicep curls
45x10x3
lower back extensions 2×12
knee ups on roman chair 25
knee ups on bench 30
Seated rows
80x10x2 full extension
90×10 super squeeze at end
13 mins on elliptical- high resistance focus on glutes – only 2 hard intervals in there. Ran out of time
I still have my 100 lunges to do today~ I will get them done, just not right now, lol!
Have a super Thurs night~~
Michelle
~~~
Well, I did legs today~ boy I love a good leg workout….My favorite workouts used to be chest, but these last few months~ LEGS totally rule my world.
I love working legs (and BOOTY) because of the RESULTS!! The positive changes I’ve seen in my legs over the last 2 months are UNREAL!!! The time while I was training for my 800m race, I couldn’t lift much with my legs for about 2 months and it ended up showing…don’t get me wrong, my legs looked great, worked great and felt strong…but they were different than they were prior to slacking off from my workouts. Now from LIFTING HEAVY and close to twice every week, I have less cellulite, less fat, more shape to my booty,etc….now than 2 months ago and I am SO EXITED!!!!
:yay:
I only had an hour so I did the MOST important moves~
5 min warm up elliptical
Squats
45×10 plie
45×10
95×10
135x10x2
155×5
Walking lunges
60#x30 steps
60#x30 steps…some extra BIIIIIIIG
Seated calf raises
90x10x3
Dead Lifts
135×10 stiffer legs
135×10 more bend in knee- romainian
Kneeling leg curl
25x10x2
Leg press
180×20- super booty squeeze
270x10x2
Calves betweens sets
Smith Lunges
70x10x4 on step
Leg ups on R-chair
15×2
Booty back extensions
20×2
Time was UP!!
That sounds like a super fun day!!
Just kicked out 100 lunges for the day and it is 5:30 am. OUCH! Had a super active day of rest with basketball, frisbee, golf and bowling all in one day – love to be fit! Thanks for the great mini-challenge that is not so mini at all!