Fitness

Lunges: love ‘em and hate ‘em

If you’ve done any walking lunges as part of your workout routine, you would probably nod your head and agree that there’s a love/hate relationship with lunges.  They get you results, but hurt like heck.  

At CrossFit this morning, my love for lunges fizzled and life was rough for about 12 minutes and 10 seconds.

You’ll see why in a moment…

Imagine doing 20 meters of walking lunges (not bad, right?).  Now girls, add a 30lb dumbbell while lunging (not fun, but manageable).  

Then try pressing that 30lb dumbbell over your head, still while lunging (starting to hurt?).   Do the same with your non-dominant arm, making sure your knee caresses the floor with each step (let the cursing begin!).  

Then alternate every 20 meters with dumbbell snatches using the same weight.  Now, perform that combination 4 times.  So, tell me…how are you feeling about lunges right about now?

Let me give you the bigger picture so you can see just how gruesome today’s workout was.

Complete the following for time:
•    20m Single dumbbell overhead walking lunges (non-dominant arm)
•    21 Dumbbell muscle snatches per side
•    20m Single dumbbell overhead walking lunges (dominant arm)
•    15 Dumbbell muscle snatches per side
•    20m Single dumbbell overhead walking lunges (non-dominant arm)
•    9 Dumbbell muscle snatches per side
•    20m Single dumbbell overhead walking lunges (dominant arm)
•    Prescribed weight for the dumbbells:  boys (55lbs) girls (35lbs).

From the looks of it, everyone went a little lighter today anticipating the pain that would ensue.  I settled for a 30lb dumbbell.  Any higher and I’m sure I would have embarrassed myself.

If I haven’t scared you, go ahead and try this at home.  You will hate every moment, but your legs and butt will love you.

Danielle Binns, CNP, BA