Legs 3 exercise 1 |Lunge walk
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Hold a weight directly out in front to
engage the core and step deep into
a walking lunge.
Keep your heel flat and your foot
Perform each set for 45 seconds followed by a 15 second rest (45/15) and repeat 3 times on each leg.
Make it advanced
To increase the difficulty you can
increase the weight.
Increase each rep to 60/15 and then
90/15 all for 3 rounds.
Your chest should not come in front
of the lunging knee.
This can be performed without
Next: Jump split squat
Previous: Bench single leg squats
Blackmores has created this series of strength training exercises for runners in partnership with elite runner Vlad Shatrov. With over 10 years’ experience training runners together with competing at the highest levels in distance running, he knows what it means to be a runner.
Vlad is also the founder of Runlab, a leading provider of group interval training sessions, group functional strength classes and personalised running analysis and programming. He has trained runners of all abilities, so whatever your distance he can help you with you run your best race yet.