The squat may be lauded as the one king to rule all leg days, but lunges light up all the spots that reps in the rack miss. By combining controlled, loaded efforts with explosive bodyweight bouts, you’re going to makes every muscle fibre from your hips to the floor gets fully fired.
In this workout, you'll be working in a combination an EMOM format (every minute on the minute) and a chipper format. You’re aiming to complete a total of 100 reps of your primary movement of dumbbell reverse lunges. But at the start of each new minute that elapses, you’re going to stop and perform 10 split squat jumps.
You’ll continue in this fashion until 100 reps with your dumbbells are complete, however many jumps that means you’ll accrue along the way…
‘There’s two tactics here, you can either go all in and hope you get through all 100 reps before you fall off, or you can pace yourself and attempt to perform a set number of reps each round, on top of your split squat jumps,” says Men’s Health fitness editor Andrew Tracey.
“It’s a win/win for your body though. The longer you take, the more muscle-building volume you’ll accrue. On the flip side, the faster you move, the more high intensity, metabolic work you’ll experience. Either way, enjoy!’
1) Reverse Lunge x 100
Grab a pair of dumbbells or kettlebells, stand tall and take a breath (A). This time, take a long step backward with one leg, bending your front knee until your back knee touches the ground (B). Now, stand back up explosively, pause, then repeat with your other leg. Left leg + right leg = one rep. Sorry.
2) Split squat jump x 10 every minute
Step one foot backward and sink into a deep lunge, with your rear knee lightly touching the floor (A). Explode upward, switching legs mid-air (B) to land in a lunge position with the opposite leg forward. Repeat the movement, alternating legs each time. Each leg equals one rep for these, thankfully. Get back to the lungs after a total of 10 reps.
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