Lunges

Challenge Details:

• Level 1: 15 reps / 1 set / No added weight / 5 points
• Level 2: 15 reps / 2 sets / 25% TBW / +10 points (15 total)
• Level 3: 15 reps / 3 sets / 40% TBW / +20 points (35 total)
• Level 4: 15 reps / 3 sets / 50% TBW / +40 points (75 total max)​

TBW: Total Body Weight - Your latest recorded weight.

Warning

Avoid if you have knee, hip, or balance-related injuries.

Breaks

• Level 1: No break allowed
• Level 2: One 30-second break between sets
• Levels 3 & 4: Two 30-second breaks between sets

Notes:

• For levels 2,3, and 4; If you let go of the dumbbells, incomplete reps do not count.
• This challenge can be done in place or as walking lunges.
• Start at the highest level you can complete, then train to reach the next levels.
• Supervision Required: This challenge must be completed at the EWC in the presence of an Exercise Specialist to ensure proper form and safe completion.

---

How to Complete the Challenge:

• Stand tall while holding dumbbells at your sides (or bodyweight for Level 1).
• Step forward and lower your body until both knees bend to 90 degrees.
• Keep your torso upright and front knee aligned over your ankle.
• Push through your front heel to return to the standing position.
• Alternate legs until all required reps are completed.

How to Train for This Challenge:

If the challenge is too difficult right now, you can train for it using the easier alternatives below. Remember: to earn points, you must complete the actual Challenge version, not the below practice variations.

• Easier: Stationary Lunges

​Suggested Training Schedule:

• Practice your chosen version 1–2 times per week, with 1–2 days of rest between.
• When you can perform strong, controlled reps in your current variation, move up to the next harder version.

Stationary Lunges:

• Stand tall with hands on hips or lightly holding a chair for support.
• Step forward and lower your body until the back knee approaches the floor.
• Keep your torso upright and core engaged.
• Push through the front heel to return to standing.
• Repeat all reps on one leg before switching, or alternate legs as preferred.