One Exercise, 12 Weeks, Herculean Legs: Transform Your Lower Body With This Lunge Strength Training Workout Routine | at Home Workouts | No Gym Required |

By Cody Smith

Get ready for a transformative 12 weeks building muscle, grit, and mental toughness by going gangbusters on one killer exercise.

 

In the first 4 weeks, you'll develop your lunge foundation.

 

In the next 8 weeks, you'll focus on building on top of your foundation to reach 200 consecutive lunges and beyond.

All of this to:

• become even stronger
• increase your jump vertical
• build muscle in your glutes, quads, and hamstrings
• enhance your overall athletic performance
• bust through any plateau to hit your next squat max
• challenge yourself beyond what you think is possible
• completely transform your lower body
• accomplish what few have ever accomplished

And whether you can currently manage 5 lunges or over 50, there is a place for you in this program.

You can expect:

• the program to be tough but manageable
• a program to meet you exactly where you are with your current squat max
• workouts that can be completed anywhere including in your home
• not needing a gym: just your body, grit, and determination

This lunge program is here to take your fitness to the next level if you're willing to accept the challenge.

 

Don't wait to challenge yourself.

 

Don't wait to feel ready.

 

Start today and become ready.

 

Your new you is just 90 days away.

 

Buy Your Copy Today.
 

• Language: English
• Publisher: Cody Smith
• Release date: Mar 25, 2021
• ISBN: 9781952381423

Book preview

Cody Smith

One Exercise, 12 Weeks, Herculean Legs

Transform Your Lower Body With This Lunge Strength Training Workout Routine | at Home Workouts | No Gym Required |

First published by Nelaco Press 2021

Copyright © 2021 by Cody Smith

All rights reserved. No part of this publication may be reproduced, stored or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise without written permission from the publisher. It is illegal to copy this book, post it to a website, or distribute it by any other means without permission.

The exercises provided by the author (and the publisher) are for educational and entertainment purposes only, and are not to be interpreted as a recommendation for a specific course of action. Exercise is not without its risks, and this or any other exercise program may result in injury. They include but are not limited to: risk of injury, aggravation of a pre-existing condition, or adverse effect of over-exertion such as muscle strain, abnormal blood pressure, fainting, disorders of heartbeat, and very rare instances of heart attack. To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercises instructions and advice presented are in no way intended as a substitute for medical consultation. The author (and the publisher) disclaims any liability from and in connection with this program. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.

First edition

ISBN: 978-1-952381-42-3

This book was professionally typeset on Reedsy

Find out more at reedsy.com

Contents

Preface

Before You Begin

Book 1

Introduction: How to Use This Book

Initial Lunge Assessment

Post-assessment Results

Workout 1

Workout 2

Workout 3

Workout 4

Workout 5

Workout 6

Workout 7

Workout 8

Workout 9

Workout 10

Workout 11

Workout 12

Workout 13

Workout 14

Workout 15

Workout 16

Post 30 Day Assessment

Conclusion

Book 2

Introduction - How to Use This Book

Initial Lunge Assessment

Post-Assessment Results

Novice Group Workout 1

Novice Group Workout 2

Novice Group Workout 3

Novice Group Workout 4

Novice Group Workout 5

Novice Group Workout 6

Newb Group Workout 1

Newb Group Workout 2

Newb Group Workout 3

Newb Group Workout 4

Newb Group Workout 5

Newb Group Workout 6

Greenhorn Group Workout 1

Greenhorn Group Workout 2

Greenhorn Group Workout 3

Greenhorn Group Workout 4

Greenhorn Group Workout 5

Greenhorn Group Workout 6

Cub Group Workout 1

Cub Group Workout 2

Cub Group Workout 3

Cub Group Workout 4

Cub Group Workout 5

Cub Group Workout 6

Rookie Group Workout 1

Rookie Group Workout 2

Rookie Group Workout 3

Rookie Group Workout 4

Rookie Group Workout 5

Rookie Group Workout 6

Pleb Group Workout 1

Pleb Group Workout 2

Pleb Group Workout 3

Pleb Group Workout 4

Pleb Group Workout 5

Pleb Group Workout 6

Gorilla Group Workout 1

Gorilla Group Workout 2

Gorilla Group Workout 3

Gorilla Group Workout 4

Gorilla Group Workout 5

Gorilla Group Workout 6

Viking Group Workout 1

Viking Group Workout 2

Viking Group Workout 3

Viking Group Workout 4

Viking Group Workout 5

Viking Group Workout 6

Elite Group Workout 1

Elite Group Workout 2

Elite Group Workout 3

Elite Group Workout 4

Elite Group Workout 5

Elite Group Workout 6

Commando Group Workout 1

Commando Group Workout 2

Commando Group Workout 3

Commando Group Workout 4

Commando Group Workout 5

Commando Group Workout 6

Veteran Group Workout 1

Veteran Group Workout 2

Veteran Group Workout 3

Veteran Group Workout 4

Veteran Group Workout 5

Veteran Group Workout 6

Nuclear Group Workout 1

Nuclear Group Workout 2

Nuclear Group Workout 3

Nuclear Group Workout 4

Nuclear Group Workout 5

Nuclear Group Workout 6

Attempting 200 Consecutive Lunges

Conclusion

Preface

Before you jump in and start knocking out more lunges