Lunges are definitely my favourite lower body exercise to do!! The way they work your entire glutes, hamstrings and quads... so many ways to perform them! I love bodyweight and dumbbell lunges, plyo lunges, lateral lunges you name it.. I love it!!

This leg workout with dumbbells is static lunges but with temp changes and balance work.

Follow along with me to complete this 20 minute lunge dumbbell workout (for reference I’m using 2 x 15kg) and we finish with bodyweight only!

You will just need 2 x dumbbells and a mat/towel for elbows if doing the plank at end!

This dumbbell leg workout is basically a type of lunge for 45 seconds, switch leg for another 45 seconds and following this a hip raise to extension for 45 seconds, each with 15 seconds rest between.

The exercise are as follows:

LUNGE
LUNGE
HIP RAISE TO EXTENSION
SLOW ECCENTRIC
SLOW ECCENTRIC
HIP RAISE TO EXTENSION
SLOW UP & DOWN
SLOW UP & DOWN
HIP RAISE TO EXTENSION
LUNGE W/ x 2 PULSES
LUNGE W/ x 2 PULSES
HIP RAISE TO EXTENSION
LUNGE HOLD (x5 seconds approx)
LUNGE HOLD (x5 seconds approx)
HIP RAISE TO EXTENSION
UNEVEN LUNGE (x 1 dumbbell)
UNEVEN LUNGE (x 1 dumbbell)
HIP RAISE TO EXTENSION
BODYWEIGHT FINISHER!!!x 2

I hope you enjoy this lunges workout, it was so good to drop the dumbbells at the end!!

Please ensure you warm up for at least 5 minutes prior to beginning this workout!

In regards the lower ab extensions, simply perform with bending at knees, toe taps or alternating legs. Please do not strain yourself and aggravate your lower back.

Don’t forget, a challenging 3 minute plank at the end of you joining me in the plank challenge for this month!!

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Disclaimer:

If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician.
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