If there is one physical activity that is definitely worth more recognition in the realm of home-based workouts, it would be the Walking Lunge. It is not complex, you don’t need any equipment, and one of the best things is that, in addition, it almost targets the whole lower part of your body muscles group. So, I set myself the challenge of doing 50 lunges per day. I was not expecting that 7 days would make the change rocked my world, after it did happen and in a really good way.
My gym, trainer, and the idyllic park trail were things I just did not need. My “athletics tournament” was my long hallway. It was small, yes, but it worked. There were ten lunges one way, ten back. This sequence was repeated until my number of attempts was 50. Some days more of them were entered. My dog was convinced of my mistrust of its sanity. It was the beginning of the new era in my eyes, though.
What Makes Walking Lunges So Effective?
The lunge is already a very demanding move for it trains your strongest muscles as the quads, glutes, hamstrings, calves, and even the core, as well. The walking modification is even better because it not only includes a cardio component but also further strengthens the legs and balance with the assistance of the resistance of each thigh. It’s quite like inventing a fabulous apparatus that allows one to both develop strength and stamina and at the same time doesn’t occupy a lot of space.
Having to stride felt as if the movement of my body forced my abs to be activated, forced me to maintain my body in the right position and made me place the sole on the ground, and then get up to the point of position again. The movement forward required more technique and control than the local strides. Here is where the fire comes from, and it comes really quickly.
How I Got Started With 50 Lunges a Day
My starting point was to use only my body weight and the hallway of my apartment as the most suitable way to do it. No extra equipment was necessary. I held them on my waist to keep my balance at the beginning of my training, then I let them shuffle naturally. I didn’t feel pain at all during the first 30 lunges on the first try. However, by the time I was on my 40th rep, my legs were burning, and at the end, I was panting. It is surprising that a leg movement that I thought was easy and familiar brought the level of cardiovascular demand and my general stamina was so high.
On the third day I had a new feeling. The hip flexors were loose, and I was walking with a much longer stride than originally. The soles of my legs were numb for certain, who could have thought that this energy made me feel great? My abs were tight too, probably that was the result of being braced to equilibrium all the time.
Lessons I Learned Along the Way
The journey took a stumble on the fourth day. My right knee suddenly felt a little tight. I decided to take a day off because that’s what I felt my body was asking for. It has been a lesson to me for many years that the main factor is being regular but without a day of rest. Once I was back to working out, I made it my aim to concentrate more on the correct form. Instead of continuing with my full stride what I did was a little stride and also I made sure my front knee did not go over my toes. The second main thing was to distribute the weight I carried evenly and so my feet wouldn’t collapse. This plan worked well for me, and from then on, things went smoothly. On the sixth day, I changed it to 60 push-ups and easily added 70 push-ups on the seventh day. The changes in the form of movement were quite noticeable, it not only made my knees stop but also allowed free and purposeful movement. Not by the end of seven days but the results of my work at the end of the week were clear. I could see the shape of my quadriceps and glutes muscles more clearly, my abs were firmer, and I had better posture both when I stood or walked. A very bold “before and after” look was not the case, however, there was a considerable difference in how my body worked and felt.
Real Results in Just 7 Days
If I was the end of the week, I would be able to see the difference felt. My quads and my glutes would have been more defined, my core more stable, and when I rose, I would have the feeling of a much better posture even without asking. It won’t be an hour indeed, not even a trip to somewhere far away. Instead, just a few minutes each day, a clear pathway, and repeat this.
If simplicity is what you want to enjoy in a complete body workout, then you should definitely include walking lunges in the daily session to see faster results. Your legs may be the main focus if you are looking to tone them, similarly doing lunges consistently will also have a positive impact on your core, or you can work on your hip flexibility by varying your walking pace and posture; it all sounds good when you think of doing just that one movement. The thing is, once it becomes your routine, you won’t get enough of the sweat.
When I went in, I thought of doing a small leg workout. When I came out of it, it became such an experience for me that it was not only my legs that felt stronger, but I had also improved my balance and had reinstated my respect for this traditional exercise. Once in a while, the best routines are those that we don’t even pay attention to – we just walk past them.
