Download pdf - 20min Bodyweight Lunge Circuit - Military Fit · bodyweight lunge circuit 30 s rest * lengthened amount of work for each exercise inducing v02 max and increasing cardiovascular exercise

W W W . M I L I T A R Y F I T . C O M

BODYWEIGHT LUNGE CIRCUIT

20 M I N U T E

Weighted vest workout challenge

PUSH PAST YOUR LIMITS

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C O N T I N U O U S M E A S U R E O F M O V E M E N T A N D W O R K : A C H A L L E N G I N G W O R K O U TT H A T W I L L H A V E Y O U S W E A T I N G A T T H E E N D O F I T , T H I S I S A L L F O C U S E D O NL O W E R B O D Y A N D C O R E . W E W A N T T O L I M I T O U R R E S T T I M E W I T H T H I SC I R C U I T L O W E R B O D Y B L A S T E R . P U S H Y O U R B O D Y T O I T ’ S L I M I T .

TEXT HERED U R A T I O N :

© M I L I T A R Y F I T 2 0 1 9 W W W . M I L I T A R Y F I T . C O M

bodyweight lunge circuit

S REST30

* LENGTHENED AMOUNT OF WORK FOR EACH EXERCISE INDUCING V02 MAX AND INCREASING CARDIOVASCULAR EXERCISE *LENGTHENED CONTRACTIONS WITH MOVEMENT INDUCING SLOW TWITCH MUSCLE FIBERS

D O A C O N T I N U O U S W A L K I N G L U N G E . K E E P Y O U R H A N D SO N Y O U R H I P S A N D K E E P Y O U R B O D Y C O N T R O L L E D F O RT H E E N T I R E D U R A T I O N . W H E N D R I V I N G K N E E T O C H E S TF O R T H E H I G H K N E E R A I S E , M A K E S U R E T O D O I TQ U I C K L Y A N D C O N T I N U E Y O U R L U N G E . N O N E E D T O H O L DC O N T R A C T I O N L O N G F O R K N E E R A I S E .

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P O S I T I O N Y O U R S E L F A S L O W A S Y O U C A N W H I L E S T I L LB E I N G A B L E T O D O T H E C O M P L E T E T H E 5 M I N U T ED U R A T I O N . P U S H Y O U R B O D Y P A S T T H E P A I N A S Y O UT A K E S M A L L S T E P S S I D E T O S I D E . Y O U R B O D Y S H O U L DB E I N A S E M I - S Q U A T P O S I T I O N W H I C H W I L L H O L D T H EC O N T R A C T I O N L O N G E R A N D C R E A T E M O V E M E N T .

G E T O N A L L F O U R S A N D U N L E A S H Y O U R I N N E R B E A S T .I F I N A C O N F I N E D S P A C E , C R A W L A N D T H E N T U R N T OC O N T I N U E C R A W L I N G F O R 5 M I N U T E S . T H I S W O R K O U T I SG R E A T F O R L O W E R B O D Y A N D C O R E .

S Q U A T D O W N A S L O W A S Y O U C A N , A N D W H E N Y O U P U S HU P , D R I V E Y O U R H I P S F O R W A R D . T O E N G A G E T H E S Q U A T ,P E R F O R M A T W O L E G G E D C A L F R A I S E . N O N E E D T O H O L DC A L F R A I S E F O R L E N G T H E N E D T I M E . P E R F O R M Y O U RC A L F R A I S E S W I T H A Q U I C K B U R S T O F M O V E M E N T .

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W A L K I N G L U N G E S T O H I G H K N E E R A I S E :

B E A R C R A W L S :

A I R S Q U A T S T O C A L F R A I S E S :