Day 21 · Wednesday 21 October Today
Bodyweight walking lunges
If you have a heart condition or other health condition, check with your GP that this is safe for you first.
Beginner Static lunge
- 30 seconds work
- 30 seconds rest
- 3 rounds
Play video: Beginner: Static lunge
- Stand tall with your feet hip distance apart, holding a wall or chair for balance
- Step one foot back and keep both feet facing forwards
- Bend both knees to lower into a lunge with control
- Push through your front foot to return to standing, then repeat on the same side before switching
Intermediate Walking lunge
- 30 seconds work
- 30 seconds rest
- 3 rounds
Play video: Intermediate: Walking lunge
- Stand tall with your feet hip distance apart, both feet facing forwards
- Step one foot forward into a lunge and lower with control, bending both knees
- Keep your spine long, chest lifted, and eyes looking forwards
- Push through your front foot to step through into the next rep, moving steadily and smoothly
Advanced Bodyweight walking lunges optional
- 30 seconds work
- 30 seconds rest
- 3 rounds
No separate video — this builds on the Intermediate move.
- Add one additional round
- Hold a weight in each hand or use household items, such as cans or water bottles
- Take longer steps to increase the challenge
- If using a resistance band, place it above your knees to add gentle resistance and help guide your knee position