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Also, since we’re talking about lunges, here’s a quick note about knee pain.
Katie Thompson
The lunges in today’s workout include reverse lunges and a curtsy lunge to lateral lunge.
Both of these types of lunges tend to be easier for people who experience knee pain.
(Forward lunges tend to be the most challenging for folks with knee pain.)
If lunges hurt your knees,these exercisesmay help.
The lower-body workout below is for Day 12.
Check out the full month of workoutsright here.
Or go to theworkout calendar here.
After your last move, rest for 60 seconds.
That’s 1 circuit.
Do the entire circuit 3-5 times.
After your last circuit, try the Ladder Challenge.
You’ll need two dumbbells to do this workout.
Ladder ChallengeDo the exercises below for the indicated number of reps as quickly as possible.
Reverse Lunge - Alternating Sides
Stand with feet shoulder width apart and core engaged.
Step back with your right foot and bend both knees to 90 degrees to sink into a lunge.
Keep your core engaged, hips tucked, and back straight.
Return to your starting position by pushing off your right foot and stepping forward.
Repeat on the other side.
Continue to alternate sides.
Tuck your tailbone and engage your core, butt, and quads.
This is your starting position.
Press through your forearms and pike your hips, creating an inverted V shape with your body.
Your head should now be between your shoulders.
Pause for a second and then slowly lower back into your forearm plank.
Curtsy Lunge to Lateral Lunge - Repeat on Each Side
Stand with your feet shoulder-width apart.
Hold a weight with both hands at chest height.
This is your starting position.
Step your right foot diagonally behind you and lower your right knee until it almost touches the ground.
Your front knee should bend to about 90 degrees.
Push through your left heel to stand back up and straighten your left leg.
Your weights will stay stationary the entire time.
Do all of the reps on one side, then repeat on the other side.
Biceps Curl to Overhead Press
After your last circuit, try the Ladder Challenge.
Ladder ChallengeDo the exercises below for the indicated number of reps as quickly as possible.
For your reps, alternate sides each time.
Tuck your tailbone and engage your core, butt, and quads.
This is your starting position.
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All images and gifs: Photographer:Katie Thompson.
Stylist:Rika Watanabe.
Hair:Hide Suzuki.
Makeup: Rachel Ghorbani.
; APL Men’s TechnLoom Breeze, $200,athleticpropulsionlabs.com.
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