The Fit 50 – No.16 1 km Lunge Walk

50 Fitness challenges to shake up your fitness journey.

How many can you do?

No.16 1 km Lunge Walk

Just because you can, that’s why. The question always is why would you do stuff like this? why oh why would you want to lunge walk for 1000 meters? I was also inspired by The Rock, he during one of his many work out postings did a similar challenge.

Many distances could be chosen for this challenge, maybe you could push it to a mile, maybe you just try 100 meters. There is not much to it other than one foot in front of the other. Make sure you back knee almost touches the ground and your front one is at 90 degrees. Just keep repeating. Option to go straight into the next step or to bring both feet together before each step, up to you.

If lunge walking isn’t your thing you can try jumping lunges or weighted lunge walk. For the weighted option you could use dumbbells or a barbell. The barbell is my preference as my grip strength tends to be on the weak with the heavier weights.

My Experience – I did it in the rain on a running track with a friend. We split the distance into 100metre chunks. After each section we would hydrate and stretch those glutes, hamstrings and quads, which were all taking a bit of a beating. Finished up in around 40 minutes. Very sore for the next few days.

Fun Fact – The fastest lunge walk mile was completed by Jamesan Rodriguez in August 2010 with a time of 25 minutes and 21 seconds. For world record attempts the back knee must touch the ground during the lunge step.

Elite Challenge – 100-meter with 60kg barbell.

Alternate Test – 100-meter lunge walk sprint, with no breaks

Fit Fifty Challenge – 1-kilometer lunge walk

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