#2 – 100m of Walking Lunges, 300m Runs

Experiencing saggy-backside-syndrome?

This at home workout will completely destroy your glutes. Seriously. Destroy. My wife and I did a similar workout two days ago and neither one of us wants anything to do with walking, stairs, sitting, or anything else rear-related. I’m estimating two more days of whining around the house. Probably less for my wife.

Guys, this workout isn’t only for the ladies. Some of you have that weak-sauce-flat-hiney-look going on. You know who you are.

Of top of being a great workout for the derriere, this workout will burn fat and improve metabolic response. Push it hard – this workout is a BEAST. I can’t emphasize this enough. Beast.

You know you want to try it.

Workout:

Complete 4 rounds of:

- Do 100 meters of walking lunges
- Run 300 meters

For you mathemagicians, each round is a total of 400 meters, or once around a standard track. I would hit the track if you can but if you can’t, it isn’t a big deal. Substitute 100m of walking lunges with 110 lunges in place and then run 300m for each round (or do walking lunges on grass or another surface that isn’t the street). If you do this, measure out the run beforehand. Each big step you take should be about a meter. Measure out 150 meters. Running out and back is obviously 300 meters. The perfect distance doesn’t really matter. Just get it close.

Timecap:
40 minutes

Score:
The amount of time it takes you to complete the four rounds
or
The number of rounds + extra lunges and/or distance you can successfully complete in 40 minutes

Don’t forget to track your workouts! We’ll be coming back to this workout before too long and you’ll want to know how you’ve improved.

Demo Video:

Note her long steps. This is what you want. It prevents your lead-leg knee from getting out in front of your toe. Big steps! I would like to see your back knee touch the ground gently. Hers doesn’t. Be careful with that.

How To Scale

Beginners may scale the workout by NOT going all the way down in the lunge to where the back knee touches the ground. You could also do a shorter lunge distance (like 50m) and a longer running distance (like 350m).

If you scale the workout, keep track of how you scaled it. Try to scale less or not scale at all the next time we do this workout!

1. 100 Meters of Lunges and Push Ups
2. 800 Meter Runs (yikes) and Push Up/Squat Tabata
3. Deadlifts, Pull Ups, Front Squats, 400 Meter Runs
4. Shoulder Press, 800 Meter Runs, Russian Kettlebell Swings, Double Unders
5. Balls of Fury

Tags: 30 min workouts, at home workout, bum workouts, butt workouts, lunges