Weighted Lunges Workout

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Nothing leaves me more sore (in the best way) than weighted lunges in a workout. This weighted lunges workout is only 4 rounds, but it will boost your strength and enhance your cardio. Find all of our minimal equipment workouts here.

Girl doing lunges with a dumbbell.

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Workout Description

Prior to beginning the workout determine your 200 meter run route. At the start of the workout complete 10 burpees. Next complete 16 DB lunges with one 20 lb dumbbell. Alternate legs. Following the lunges you’ll complete your 200 meter run and then complete 16 more DB lunges. Finish the round with 10 burpees. Repeat this process for a total of 4 rounds.

Equipment Needed

  • Dumbbells
  • Cones or chalk to mark 200 m run length

Modification Options

Beginner: Step down and step up during burpees if needed. Reduce the weight on the dumbbell lunges so that you can complete all 16 at a steady pace. Reduce the 200 meter run to a 150 meter run.

Advanced: Increase weight on the dumbbell lunges to 35 lbs.

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