Summary
The Alternating Lunge is a fundamental bodyweight exercise increasing strength in several muscle groups including the quadriceps, gluteals, and hamstrings.
Alternating lunge back +5 rope jumps — this is 1 rep — 20 reps. Again strength exercise for thighs combined with jumps.
This video from the Wodstar movement library demonstrates how to do the perfect
alternating lunge jump to maximize your performance in a CrossFit WOD.
How To Burn More Fat With The Lunge Jump Plyometric Exercise Fire up your metabolism with
alternating lunge jumps.
Here are the moves: Start of each quarter: 5 pushups First down: 10
alternating lunges Time out: 20 mountain climbers Commercial break: 10 jumping jacks Touchdown: 7 burpees Halftime show: 1 - minute wall squat
Continue
alternating lunges, doing one forward, then backward and then a plyo.
A progression from
the alternate lunge.
Complete 10
alternating lunges, 10 squats and a 30 - second plank hold to get warmed up.
Not exact matches
Work out: 20 minutes
Alternate 1 minute of each exercise with 1 minute of walking or jogging until all exercises have been completed twice through (for a total 2 sets of each exercise and 10 walk / jog intervals)... Stroller
Lunge (thighs, butt): Facing stroller, both hands on handle, take a large step with left foot; drop right knee toward ground in a lunge position until left thigh is parallel to gr
Lunge (thighs, butt): Facing stroller, both hands on handle, take a large step with left foot; drop right knee toward ground in a
lunge position until left thigh is parallel to gr
lunge position until left thigh is parallel to ground.
• Remain in
lunge position • Lower medicine ball down behind the head • Ensure elbows and upper arms are kept back in alignment with the side of the head • Extend medicine ball back to original position directly above the head • Return to start position, feet together, medicine ball extended directly above the head • Repeat entire exercise with
alternate leg
Alternating between legs, step back into a
lunge position, hold for a moment, then switch legs.
In standing position, shift weight to one leg, move into single leg
lunge and, upon rising, kick
alternate leg back.
Without pausing,
alternate legs, bringing your opposite leg forward into a
lunge position.
Continue kicking over dip station and doing reverse
lunges alternating legs each time.
A1: Barbell 3 - Way
Lunge Complex — 5 rounds x 5 reps A2:
Alternating Explosive Kettlebell Push - Up — 5 rounds x 10 reps A3: Barbell Burpee — 5 rounds x 10 reps
Each part has a
lunge exercise that gets
alternated with an abs exercise, which is also core strengthening and body toning.
Tips & Safety: Your arm needs to remain vertical throughout the duration of the exercise Keep your eyes on the kettlebell until you are in the
lunge position; from there, bring your head into a neutral position until you reverse the motion
Alternate sides by moving the kettlebell around your head rather than over your body or face.
A1: Battle Rope Jump Slam — 6 rounds x 30 sec A2: Battle Rope
Alternating Wave with Squat — 6 rounds x 30 sec A3: Battle Rope
Alternating Wave with Side
Lunge — 6 rounds x 30 sec A4: Battle Rope Circle Wave — 6 rounds x 30 sec A5: Battle Rope Low to High Chop — 6 rounds x 30 sec A6: Battle Rope Kneel to Stand Wave — 6 rounds x 30 sec
The
Alternating Double Kettlebell Reverse
Lunge is a surprisingly difficult drill that does more than simply challenge your legs.
Mod: Complete
alternating forward
lunges as quickly as possible if jumping irritates your knees.
1 - Plyo Jumps 2 -
Alternating Single Leg Front to Back
Lunge 3 - Plyo Jump Switches 4 - Single Leg Squat Hops 5 - Hamstring Curls to Scissors 6 - Runners on your Hands 7 - Single Leg Curl and Hip Raise
: Take out the jumping by stepping back, take out the push - up, or do
alternating forward or reverse
lunge instead of the split squat jump.
-- Treadmill hill sprint: 15 seconds — Suspension push - ups: 15 reps — Split
lunge jumps: 20 reps (10 per side,
alternating)-- Pull - ups: 5 reps — Treadmill hill sprint: 15 seconds — Rope skipping: 50 hops — Tuck jumps: 5 reps — Suspension mountain climbers: 30 reps (15 per side)-- Jumping jacks: 20 reps — Overhead medicine ball slams: 10 reps
If stepping up isn't an option for you, do
alternating forward reverse
lunges and try to add the knee lift to activate your core.
Press away with the right foot to come back to center, and step out to the left, repeating your liberty
lunge on
alternating sides.
MOD: Perform
alternating reverse curtsy
lunges.
Mod: Perform
alternating reverse curtsy
lunges.
You can take the jump out if you need to modify this, and do
alternating forward
lunges.
-- Every minute on the minute for 5 minutes perform: 8 Dumbbell forward
lunges 6
Alternating overhead press Rest the remainder of the minute.
Alternating Reverse - forward bodyweight
lunge 6.
Either return to the starting position and repeat the movement with the opposite leg, or perform a «walking»
lunge by continuing forward by
alternating legs and «walking» across the floor.
C1: Double Kettlebell Overhead
Alternating Reverse
Lunge — 5 rounds x 5 reps (each side) C2: Kettlebell Renegade Row — 5 rounds x 5 reps (each side)
Multidirectional
lunges with one or two kettlebells overhead - 1 × 10 - 15
alternate for 20 Walking two - handed swings - for distance.
I usually like to do this by
alternating a really tough lower body exercise such as a squat,
lunge, or deadlift, with a multi-joint upper body exercise such as a bench press, overhead press, bent over row, or pullup.
Off - Rower Exercises (7 minutes): Lower Body (30 seconds each): Forward
lunges, side
lunges, reverse
lunges, air squats, and squats with calf raises Core Work (30 seconds each): Forearm plank with small
alternating leg lifts, side plank with hip dips, and high plank with shoulder taps Upper Body (30 seconds): Pushups
A progression from the
alternate & reverse
lunges.
Ugi Swings — 21, 20 Side
Lunge Jumps with Ugi — 30, 30 Ugi Catepillar Abs — 22, 21 Round the Ugi — 29, 25 Toss and Catch Ugi — 26, 24 3 Point Plank Jumps with Ugi Raise — 6, 6 Ugi V Ups — 16, 15
Alternating Reverse
Lunges with Ugi Shoulder Lift — 16, 17 Ugi Push Ups to Jump Squats — 5.5, 6
Alternating Switch
Lunge Steel Mace Exercise — 10 reps (each side) A2.
B2:
Alternating Steel Mace Forward to Reverse
Lunge — 5 rounds x 30 secs each side.
Googling «Steel Mace
Alternating Front Switch
Lunge» or «Steel Mace uppercut press» just takes me back to this page...
standing reverse
lunges -
lunge backwards bringing the front thigh down to parallel with the ground; knee should not go forward past toes and keep shin vertical;
alternate legs mountain climbers - get down on hands and feet in pushup position; quickly bring one leg in so it's under chest; quickly switch to other leg; keep quickly switching legs so that it looks as if you were climbing a mountain mountain jumpers - get down on hands and feet in pushup position; quickly bring both legs in so they are under chest and immediately pop back out to starting position; keep quickly «jumping» both legs in so that it looks as if you were jumping, while on the ground.
Alternating waves — 30 seconds 25 Bodyweight Squats 20
Lunges Double waves — 30 seconds 10 Burpees Uppercuts — 30 seconds
Alternating Wave with
lunge back - same as above but adding a
lunge (this take a bit of coordination).
Lunges (60 sec): Perform forward lunges on alternating
Lunges (60 sec): Perform forward
lunges on alternating
lunges on
alternating legs.
If you don't have enough space, do the move in one place,
alternating your lead foot with each
lunge.
Exercise Summary The
Alternating Double Kettlebell Reverse
Lunge is a surprisingly difficult drill that does more than simply challenge your legs.
Steel Club
Alternating Flg Press
Lunge x 8 reps / Leg x 3 rounds.
Do each move for one minute,
alternating sides after 30 seconds during both the T - Tilt and Rear
Lunge Rotations.
Rope
Alternating Wave w /
Alternating Plyo
Lunges — See above references for each definition and perform in unison.