Introducing the Weighted Reverse Lunge

This movement challenges your ability to adapt by recruiting multiple muscle groups from head to toe… and fitness is just that: Adaptation!

When we perform complex movements, our nervous system and the muscles they control are firing on all cylinders! This is called Neuroendocrine Adaptation. This is your end-run around the effects of the hormone changes of menopause. Read more about Neuroendocrine Adaptation here.

This workout is ideally done with a barbell, however, can easily be modified with dumbbells. The videos demonstrate the various options for this movement. 

Warm-Up

Set your timer for TABATA 20 seconds work / 10 seconds rest x 4:30 (3 rounds of all 3 movements)

For each movement do 20 seconds of work then 10 seconds of rest before moving on to the next movement. Complete all movements in sequence for a total of 3 sets.

• Easy push-up option
• Body weight reverse lunge (alternate sides each rep)
• Body weight side lunge (alternate sides each rep)  

TIP!

When performing any kind of lunge keep your feet hip width distance apart during your lunge. Your feet are NOT one in front of the other like on a balance beam. This makes balance difficult. Instead, be sure that your feet remain hip width distance apart as you alternate side-to-side through the repetitions. This becomes even more important when you are lunging with weight. Protect your knees by centering your bent knee over your ankle - NOT beyond your toes! Watch the video demonstrations to review safe technique!

Movement Practice

Take about 5 minutes to select your workout weight. Start with the shoulder press. Select a weight that allows you to perform 10 repetitions unbroken.

Then using the same weight, perform the reverse lunge. For the workout, you will be doing a total of 20 repetitions (10 each side). If your shoulder press weight is too heavy to achieve 20 reverse lunges, then reduce the weight.

Select from the following options for the reverse lunge: 

• Alternating Back rack reverse lunge 
• Alternating front rack dumbbell reverse lunge 

**The reverse lunge is a complex movement that requires balance. Be sure you feel stable and confident in your movements with the weight you have selected. Its ok to reduce your weight – it will give you more opportunity to do more reps on your max rep shoulder press sets!

For the max rep shoulder press, do as many repetitions as you can with good form. When it starts to get ugly, it’s time to stop.  For safety reasons, do not strive for complete failure of the rep. Stop when you sense that your technique is wavering out of a safe range. 

Workout

**The intensity of this workout lives in the time domain. Stick strictly to the 3-minute intervals for best results.

Every 3 min for 15 min (5 total sets)

• 20 Back rack reverse lunge
• Max rep shoulder press

(rest for the remainder of the 3-minute interval)

** Your score for the workout is the total number of shoulder press repetitions.

Cool-Down

Jump start your recovery with this 15-minute yoga sequence from Five Parks that shows your hips some love!