Friday Fitness Challenge – Join the 300 Club!

Fitness, Fitness - Lower Body Exercises February 18, 2011

At the beginning of this year, I told you that I wanted to challenge you.  So far, I have thrown three challenges your way: the Hated Veggie Challenge, the New Veggie Adventure Challenge and the Meatless Monday Challenge.  Because those all center around food and nutrition, I wanted to throw a fitness challenge into the mix.  Enter the 300 Club Lunge Challenge.

As you may recall, last fall I completed 5000 lunges to raise money for Multiple Myeloma research.  Since my last day of lunging (December 31st), I have fallen off the lunging wagon.  But I am ready to jump back on.  Why?  Lunges are the best all-around shaper and toner for your legs.  You don’t need any equipment, you don’t need any weights, you don’t have to go to the gym to do them.  They work all of the leg and butt muscles, and there are endless variations to try.

Here’s your challenge, should you choose to accept it: complete 300 lunges per week for 3 months.  That is a total of at least 3900 lunges if you start next week.  Go for 100 today and make it an even 4000 if you prefer neat numbers.

Don’t do lunges just to look better in a bikini (although they will help!).  Do them to increase your strength and to improve other areas of fitness.  When I was consistently doing lunges, my legs had so much more energy in them during a long run.  I would hit a big hill and have energy reserves that were never there before.  I know they will do the same for you, no matter what kind of exercise you are looking to improve in.

Every Friday I will challenge you with a different form of the lunge.  For the first week, do a standard lunge.  Step one foot out, lower your body down so that your front thigh is parallel to the ground and your leg forms a 90 degree angle.  No matter what form of lunge you are performing, make sure that you are doing them properly.  This is so important!  If you are new to lunging, do them in front of a mirror to make sure your form is correct.  I encourage everyone to watch this video to see not only how to do a proper lunge, but how to avoid common mistakes that can lead to injury.

So what are you waiting for?  Start lunging!




Do you want to be part of the 300 Club?  Sign up in the comment section.  


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  • Kat (Eating The Week) February 18, 2011 at 3:17 pm

    Count me in! I got started with 100 (technically, I'm rounding up from 96 that I counted in a weight-training video from The Firm I did this morning).

  • Alysa February 18, 2011 at 4:35 pm

    Awesome Kat! Keep me posted on how the lunging goes šŸ™‚

  • Suzanne February 19, 2011 at 3:15 pm

    I'm in! Before I head outside for a walk, I'm doing 100 lunges today. Thanks for this challenge, Alysa!

  • Kats February 19, 2011 at 5:03 pm

    I'm not sure that I'm fit enough to DO 100 lunges at a set, but I'm game to try. Thanks for this challenge!

  • Chelsea February 19, 2011 at 11:34 pm

    Ok, I'm in! 300 per week, right? I *deep breath* think I can do it.

  • Janet February 20, 2011 at 12:53 am

    Count me in! I'm always up for a challenge šŸ™‚

  • Alysa February 20, 2011 at 9:15 pm

    Suzanne, way to go! Thanks for joining the challenge šŸ™‚

  • Alysa February 20, 2011 at 9:15 pm

    Kats, if you can't do 100 at a time, just work up to it. You will be able to by the end for sure!

  • Alysa February 20, 2011 at 9:15 pm

    Chelsea, I know you can do it!

  • Alysa February 20, 2011 at 9:16 pm

    Janet, yay! I knew you would be up for it šŸ™‚

  • Megan February 21, 2011 at 3:50 am

    I'm in! I'll add it to my push-up challenge. I'm also learning how to run so extra leg strength will be much appreciated!

  • annieology February 21, 2011 at 5:40 am

    I shall do the lunges. Are you doing pushups with me and @Beccascrazyboys ?

  • Jeff Baj February 21, 2011 at 7:06 pm

    Sorry for the late response. I'm in!

    Love,

    InspiredRD's husband

  • Simply Sweet Wife February 22, 2011 at 4:10 pm

    I'm going to lunge my way to my wedding day! Count me in!! Can't wait to see what other challenges come my way through you!

  • Stephen and Amanda O'Dair blog February 22, 2011 at 11:36 pm

    I am so in! Hello I can so do this! @beeauctie2

  • LeAnne Ruzzamenti February 23, 2011 at 5:40 am

    I love a good challenge! Thanks for the motivation and moving us in small steps to success!

  • Ansley C Faria February 23, 2011 at 7:41 pm

    Am I late? Even if I am, I'm in!

  • Alysa February 24, 2011 at 5:06 pm

    Megan, you are going to be one strong woman with the pushup challenge AND lunge challenge. Good for you!

  • Alysa February 24, 2011 at 5:07 pm

    Annieology, I am not doing the pushup challenge because I am working on getting rid of my "mommy hunch". That means lots of chest stretches and back exercises!

  • Alysa February 24, 2011 at 5:07 pm

    Jeff, thanks for lunging with me šŸ™‚

  • Alysa February 24, 2011 at 5:08 pm

    Simply Sweet Wife, I love that you are lunging toward your wedding day. Thanks for joining us!

  • Alysa February 24, 2011 at 5:08 pm

    Amanda, thanks for joining. You will rock these lunges just like you are rocking the Mamavation campaign!

  • Alysa February 24, 2011 at 5:09 pm

    LeeAnne, thank you so much for joining the challenge. Let me know how it's going!

  • Alysa February 24, 2011 at 5:11 pm

    Ansley, you're not late. Jump on in!

  • Melissa February 24, 2011 at 8:21 pm

    Let's do this!

  • Desert LuCiA February 24, 2011 at 10:31 pm

    Okay, started today with 80 – not as hard as I thought it would be! Probably won't make 300 this week, but I'll work up to it & combine w/my walks in Sabino Canyon!

  • Kat (Eating The Week) February 25, 2011 at 9:29 pm

    I roped my friend Todd into this, only he's going to try to out-burpee me (I had to look that one up).

  • Lora February 27, 2011 at 11:20 pm

    I am up for the challenge….Have I only missed one week? Maybe I can add 150 this week and next…I am excited!!!

  • Alysa February 28, 2011 at 2:36 am

    Melissa, I love your excitement! Thanks for joining!

  • Alysa February 28, 2011 at 2:36 am

    Lucia, that is a great start! You have a beautiful place to lunge šŸ™‚

  • Alysa February 28, 2011 at 2:37 am

    Kat, way to go! Are you going to do a burpee challenge too?

  • Alysa February 28, 2011 at 2:37 am

    Lora, glad you are joining us. It's not too late to catch up!

  • Kitty February 28, 2011 at 8:37 am

    I am completely, totally and pathetically out of shape. I'm wondering if I could manage 10, let alone 100! But I know I can work up to anything, and I'm willing to commit to doing the best I can manage! So please count me in as well, a week late, yes, but with bags of enthusiasm!
    Kind regards, Kitty

  • Alysa March 1, 2011 at 5:11 am

    Bags of enthusiasm! I love it Kitty!

  • Owen's Mom March 1, 2011 at 5:16 am

    Okay, I am in! Better late than never, right?

  • megan March 1, 2011 at 5:16 am

    i'm in! better late than never…right?!

  • Rebecca B. March 1, 2011 at 5:25 am

    Lunges and squats are some of what I'm adding this week…. I'll try to join in!

  • Alison @ Ingredients, Inc. March 1, 2011 at 5:34 pm

    I'm in!!

  • Musings of a Homeschooling Mom March 2, 2011 at 6:06 am

    I'm in! I hate lunges, but I know they are good for you!

  • Homemom3 March 26, 2011 at 4:37 pm

    Count me in, I'll do my 100 today. My son just did 30 too. I may get him to do this with me, he's 13.

  • welcome to our wonderland April 5, 2011 at 11:33 pm

    is it too late! I'm in I need to do that for abs too I hate crunches šŸ™‚

  • GeOrGiAnA April 6, 2011 at 5:39 pm

    I was referred to your challenge by Heather (@notdiyheather on twitter)because I was looking for accountability to do lunges and had tried to find an iPhone app for it. I have just conquered my goal of running a 5k without walking and now I really want to work at making it faster. I am SLOW.
    I have to tell you when I read this post I thought "small world". You see, I know who Phil Brabbs is because my sister was also diagnosed with Multiple Myeloma a year and a half ago. I am so thankful to you for your efforts for raising money for this cause. Most people have never even heard of this ugly cancer.
    Thank you for setting up this challenge!
    Smiles!

  • Jennifer April 6, 2011 at 9:24 pm

    Ok so the last comment (Georgiana) was actually me. Apparently my daughter had logged into her google account to check her mail and didn't log out on my computer. Silly girl.
    I did complete my first set of 100 today.
    Smiles!

  • Shelley April 10, 2011 at 9:34 pm

    Ok *deep breath* I'm in – I've always hated lunges, but am going at it with the attitude that there were many things I USED to hate! 300 here I come!

  • Rachel @RunningRachel April 11, 2011 at 3:06 am

    Count me in! I could use the motivation/challenge for strength exercises – espically since lunges are not my go to exercise! šŸ™‚

    @RunningRachel

  • Anne P April 11, 2011 at 7:13 pm

    This is great!! Thank you. Just finished my first 100.

  • Seeking MJ April 24, 2011 at 9:51 pm

    Starting a little late but I would like to join in. šŸ™‚

  • Grace Matthews April 25, 2011 at 3:43 am

    Joining late, but I just found you. I'm going to do this!

  • Anonymous May 1, 2011 at 8:57 pm

    I want to join in how do I get started??

  • Alysa May 1, 2011 at 9:12 pm

    Anyone can join! Just start lunging šŸ™‚ We do 300 lunges a week. Check back on Sunday for the new lunge of the week.

  • Anonymous May 1, 2011 at 11:33 pm

    What is the best way to split the lunges up during the week….like how many reps/sets?

  • Anonymous May 19, 2011 at 12:23 am

    Hi Alysa: Just started last night! I hope you will leave a link to the lunge of the week for those that are starting late and need help with technique and variety.

    Great idea and thank you for organizing and inspiring.

  • Alysa May 19, 2011 at 3:30 am

    I split up my lunges by doing 100 on Monday, Wednesday and Friday.

    You can find all of the lunging links on the Fitness page at the top of the blog šŸ™‚

  • Throwing Down The Gauntlet January 17, 2012 at 9:33 am

    […] Alysa made a very good point in her initial posting about her challenge… No matter what form of lunge you are performing, make sure that you are […]