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972 Posts
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Ready to surprise yourself? A full workout dedicated to mostly Bulgarian lunges!
Yes, mostly Bulgarian lunges though We think you will be surprised as how much variation there is! We perform each superset only the once per side so every superset is different!
Throughout this workout, and every workout We ever share, it is important to make it YOUR own workout. In this case, it relates to the depth of your lunge, the distance of your foot in relation to the chair and where you hold the dumbbells!
I tend to have the foot slightly more away than others, or you may feel more comfortable with foot further away than during the standard Bulgarian lunges.
It is important to keep the following in mind though throughout:
• Front foot straight and inline with thigh so toes facing forward and not off set.
• Back is straight throughout. This applies to forward leaning version. Tilt forward from the hips but still keep that chest open, shoulders back and down.
• EASE into the depth. Please don’t just ‘drop’ into the lunge. Take your time and go at your own pace throughout!
• Depending on the weights you have access to, you may prefer 1 dumbbell if We use 2, or you may want to use 2 dumbbells if We drop to 1.
• During the holds, ensure your are breathing and try to relax your breath as best you can!
• And most importantly, try to enjoy it! It is over quickly and you will be surprised!
The timer will be on for a majority of the workout 30 seconds of work, followed by another 30 seconds of work of a variation of previous movement, we will then have 30 seconds rest!
We perform each superset on one side, rest for 30 seconds then repeat the opposite side!
The staple of bodyweight forward lean Bulgarian lunges will appear 4 times in total and it will be the full 60 seconds per side with 30 seconds rest in-between!
It will all be shown clearly on the screen for you to follow along!
All you will need is a pair of dumbbells, a chair or bench and a yoga block for the finisher!
Please ensure you have a staple chair or bench or even sofa to perform these Bulgarian lunges. You could injure yourself if the chair or structure you are placing your foot on moves or tips over.
The dumbbells Content Creator is using for reference are 2 x 10 kg dumbbells!
As with most of the workouts We share, typically we use 2 dumbbells towards the beginning then as we progress through the workout we will use 1 dumbbell or bodyweight only!
STAPLE (1 minute per side)
FORWARD LEAN
SWITCH SIDE!
SLOW ECCENTRIC
SLOW CONCENTRIC (same side)
SLOW ECCENTRIC (switch)
SLOW CONCENTRIC (same side)
X2 DUMBBELL REGULAR
BODYWEIGHT ONLY (same side)
X2 DUMBBELL REGULAR (switch)
BODYWEIGHT ONLY (same side)
STAPLE (1 minute per side)
FORWARD LEAN
SWITCH SIDE!
HOLD x2 DUMBBELLS
HOLD BODYWEIGHT ONLY!
HOLD x2 DUMBBELLS (switch)
HOLD BODYWEIGHT ONLY!
PAUSED x2 DUMBBELLS
PAUSED BODYWEIGHT ONLY!
PAUSED x2 DUMBBELLS
PAUSED BODYWEIGHT ONLY!
STAPLE (1 minute per side)
FORWARD LEAN
SWITCH SIDE!
RDL TO BULGARIAN LUNGE
SWITCH HAND!
RDL TO BULGARIAN LUNGE
SWITCH HAND!
RDL!
SWITCH HAND!
RDL!
SWITCH HAND!
STAPLE (1 minute per side)
FORWARD LEAN
SWITCH SIDE!
CLOSE STANCE x1 DUMBBELL
BODYWEIGHT 1/2 REPS!
CLOSE STANCE x1 DUMBBELL
BODYWEIGHT 1/2 REPS!
21s BOTTOM - TOP - FULL! (20/20/20)
21s BOTTOM - TOP - FULL! (20/20/20)
FINISHER!
FWD LEAN FOOT ELEVATE LUNGE
25 per side!
When you finish, take a moment to appreciate what you have just done! A leg workout predominately Bulgarian lunges!!
Let’s rock these lunges!
Cx
Always ensure you warm up before any workout. Here’s the 5 Min Warm Up Routine: youtu.be/c0VxUFHdYzs
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Here’s today’s optional add-on: youtu.be/WWu9E0terf4
EPIC Endgame Playlist: youtube.com/playlist?list=PLhu1QCKrfgPUj7yv484Qhtm-mLZvilnbL
EPIC Beginner Series: youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH
Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
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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. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.
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