Feb 4 2012
Want to define your legs? Want to refine the lines?
This workout only includes one exercise. Walking lunges. 600 of them. That’s over a quarter mile, but under a half mile, of walking lunges.
Your legs will be jello. Beautiful, toned, defined, sculpted jello.
The full workout breakdown is below and includes some of my tips on form. I took it to the track, but you can do walking lunges anywhere. You just have to start, then not stop until you are done. If you have to break it up, that’s fine. Work up to doing all 600 at once.
The trick is to just commit to it and not to give up. After the first 100 your body gets into a groove and I personally think it gets easier. Until you stop. Then your legs are jello.
600 lunges. Get to it.
Go for your own personal best. Remember to post your scores below! I want to know how you did!
xoxo ~ Cori
Give Me All Your Luvin’ Workout
SONG: Madonna – Give Me All Your Luvin’ (featuring M.I.A. and Nicki Minaj)
|Time: Personal Best! Just get it done!|
|Workout Type: 600 rep challenge.|
|Workout Exercises: 1.|
Get your gear:
No gear needed.
Just your own body and a decision to get it done.
Buy the same nutrition products as me:
Get your protein here
Get your super greens here
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Get your egg whites here
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Give Me All Your Luvin’ Workout
Absolutely no equipment needed. Just you. I took it to the track, but you can do walking lunges anywhere. If you can’t do 600 all at once, break it up. You can do 60 at 10 different times throughout the day. You can do them during commercials. The trick is to just commit to it and not to give up. After the first 100 your body gets into a groove and I personally think it gets easier. Until you stop. Then your legs are jello.
600 lunges. Get to it.
Remember to post your score! I’m letting you know how long it took me to get through the workout. POST YOUR TIME! Keep track of your workouts so you know when you’re making progress!
600 walking lunges:
Drop your knee as low to the ground as you can without touching it to the ground. Keep your chest up. Keep your shoulders stacked right over your hips. Keep your front knee over your ankle. Try to push through the heel of your front foot and don’t sway your body.
I finished the 600 lunges in 29 minutes. I lost count a couple times, so I did an extra 60 at the end just in case.
Try to get this workout done is under 45 minutes if you are a beginner, or under 30 if you are experienced. If you have to break it up during the day, do it! Just get it done!
Over the next 3 weeks I am posting 5 workouts each week. Each workout will be 600 reps. This week all of the workouts are bodyweight exercises, but they will still be super tough!
Next week the workouts will also be 600 reps, but I will add some difficulty with a few pieces of equipment you can use at home. The third week I will modify each exercise to progress to a more advanced level.
I like to post something about cardio and nutrition at the end of every post because it is important.
Cardio and nutrition are going to be two of the most important parts of achieving your results, no matter what what your goal is. You can not work off your nutritional decisions with exercise. What? You can’t eat a donut, then just do 2 hours of cardio and *poof* it will be like it never happened? That’s what I’m saying. Come on. No. You can’t.
Your body doesn’t work like a simple addition or subtraction problem. It is not calories in vs. calories out. What you eat has a chemical effect on your body. Even if you do cardio to ‘burn it off’ the chemical effect is still present. Different sugars have an affect. Different proteins have an effect. Different fats have an effect. When you take a vitamin, you understand that it has an effect in your body that cardio will not ‘work off,’ right? Food works the same way. Different foods have positive and negative chemical effects within our body. You can’t just work them off.
You have to unlock and unleash the body fat by working with your body in every aspect. Your body works in harmony like a symphony. When one instrument is off, the entire song doesn’t sound right. A good steady drumbeat can’t make up for a guitar that’s out of tune. 2 hours of cardio cannot make up for a donut. Or pizza. Or macaroni and cheese. Or wine and a baguette. Got it?
I do a minimum of 45 minutes of stairs with intervals as cardio each and every day. When I’m trying to lose fat I usually do two separate 45 minute cardio sessions a day. Even while I have been recuperating from the car crash, I have still been able to do at least one session of my daily cardio. I love my cardio and I like to stay conditioned. I personally prefer to do a little more cardio than the average figure competitor, then also eat a little more. It takes more time and effort, but I feel the pay off is well worth it. The pay off is that I feel awesome. I feel energized by cardio. I love it.
Post Workout Nutrition
When I was trying to gain muscle I finished every workout with a protein shake, animal protein, and some complex and simple carbs. These are healthy choices for gaining or for performance. These are not the right choices for me for trying to lose fat, define and sculpt muscle. Trying to define and sculpt muscle is different from gaining muscle. This means I need to eat something different.
When I am trying to lose fat and sculpt muscle, I am much more strict with my diet. Only true food sources. No protein powder.
I finish up every workout with lean protein from true food sources (a little red meat, white chicken, white fish and egg whites are best) and some dark green veggies or Super Greens mixed with water only. Again, no protein powder. If you are a vegetarian you would most likely need to supplement with protein powder. If you are not, let me say again that true food sources work best for losing body fat.
Even when I am trying to lose fat, I still FEED my body.
Want more information about nutrition? Check out BPM.tv Nutrition 101.
You can also look at my current personal fat loss diet in order to get ideas on how to develop your own nutrition plan.
You can click on the link to my fat loss diet to get details about what works for me, but here is the basic breakdown.
This is my meal plan while I am trying to lose fat and define muscle. My carbohydrates come from complex sources only and are kept to about 100 grams per day.
My sugar is kept at about 18 grams per day. That’s it. That is less than what is in one banana. That means fruit is not in my fat loss nutrition plan. My sugars come from minimal amounts that naturally occur in veggies and in the complex carbs I eat each day. No matter what your goal, I highly recommend you watch your sugar intake, even ‘healthy’ sugar like fruit, and moderate it to a minimum based on your own personal goals.
My protein is kept at about 250 grams per day and comes from high quality, organic, free range (or wild) lean animal sources. My fats are kept at about 40 grams per day and come from my protein and complex carbohydrate choices (not additional plant sources like olive oil, coconut, nuts, or avocado).
That equals about 1800 calories per day. I don’t drop it much lower than that.
I eat natural, organic, whole foods that I cook myself, or if possible I eat them raw. I drink 1 to 2 gallons of water and a couple cups of either coffee or tea. There is no mysterious, magical diet. If you want to lose bodyfat you need to eat a fair amount of lean protein and A LOT of green veggies at every meal. Period.
Did you like this post? Tell me in the comments!
Please share your thoughts and questions in the comments. Don’t be shy! Your comments may help to inspire another. Your questions may help someone else who has the exact same question, but is too shy to ask. I love hearing from you!
Try to come up with a way to make the exercises even more challenging! Try to have better form than me! Let’s inspire each other.