FUNKY 21 LUNGE - 3 WAY LUNGE WITH DUMBBELL AND BARBELL

FUNKY 21 LUNGE





BEGINNER
NO WEIGHT
3 SETS EACH SIDE (21 REPS IS ONE SET)
60 SECOND REST IN BETWEEN SETS

INTERMEDIATE
HOLD DUMBBELLS TO SIDE
3 SETS EACH SIDE
60 SECOND REST IN BETWEEN SETS

ADVANCED
HOLD BARBELL OVER YOUR HEAD
3 SETS EACH SIDE
60 SECOND REST IN BETWEEN SETS


FUNKY 21 LUNGE


The 3 way lunge is a low hip mobility exercise that is a great whole leg workout that you can do at home with simple, inexpensive equipment I have been using more in my workouts, especially the barbell version. I found that not only does this functional movement target your entire lower body – legs, butt, hips, but it also strengthens your core, shoulders and arms.

This exercise incorporates three movements in one - a front lunge, a side lunge and a reverse lunge. You must keep your balance and control the exercise. My advice is to try it slowly first using your leg strength rather than momentum

By holding the dumbbells or the barbell overhead you are really increasing the core demand – THAT’S GREAT NEWS!


Once you have perfected the Funky 21’s Lunge than get creative. You can make your own variations by adding weight vest, holding a kettlebell/dumbbell in the opposite hand; hold the dumbbells at shoulder height; press the weight at the completion of the movement;



TARGETS
Quads, Leg Adductors, Hams, Butt, Hips, Core, Shoulders and Arms


HOW IT’S DONE
1. Step forward with the left foot and lower into a lunge, keeping the front knee behind the toe.
2. Step back and immediately step to the left into a side lunge
3. Step back and take the left foot back into a reverse lunge.
4. Come back to the start and repeat for 21 full reps (7 front, 7 side and 7 back) each leg

FUNK TIPS
Keep your knee over the toe not past for forward lunge
Keep weight maintained on the lunging foot for side lunge
It’s okay for the back knee to touch the ground during reverse lunge
Start off with no weight and perfect the movements
Keep your balance
Do not drag your feet; use the strength in your quads to push off and up
Engage your core (pull your belly button in towards your back)
Funk Roberts
 
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