Body Revolution: Week 3 & 4 Update

Weeks 3 & 4 of the Body Revolution workout is a small step up from weeks 1 & 2. I did feel sore after the first 2 days, but my muscles adapted quickly after that. Overall, I think it was a great transition. I can see how it would be difficult for those who are not accustomed to regular exercise. Jillian incorporates a lot more balancing exercises and she throws in a few exercises where you are performing upper and lower body movements simultaneously. This is great as it utilizes more of the body and thus, it burns more calories.

Jillian still incorporates small bursts of cardio throughout the workout to keep your heart rate elevated. I enjoy these as they are a break from the weight exercises. There is still minimal equipment required which I love. I believe this will be the case for the entire program. I also like that Jillian gives different variations of an exercise to make it harder or easier.

The cardio workout is still the same one from weeks 1 & 2 so not much to say there (refer to my previous posts for more information). I am excited to move on to weeks 4 & 5 because I will get a new cardio workout. I am a little bored of this one to be honest.

In fact, that would be the only down side I can think of at this moment. I find the cardio routine boring after the first couple weeks. I also find that I feel a little bored doing the same workouts during the second week of each phase. The way the program is scheduled has you doing the same 2 workouts 4 times (within 2 weeks) and by the second week, I am wishing I could do something different. That said, I understand why it is organized this way; to allow beginners and less fit people adjust and build strength so that they are prepared for the next phase. To combat my boredom, I do the harder variations of each exercise during the second week.

On to weeks 4 & 5!

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How to perform a lunge

The lunge is an excellent full-leg work out that strengthens the quadriceps, gluteal muscles, hamstring, calves, and the muscles and the front of the thigh. Lunges can be performed without weights or with weights to increase difficulty (dumbbells or barbells). They are a great exercise for improving balance as well as strength. There are several variations of lunges such as the Front lunges and the Back lunge.

Front Lunge

To perform a front lunge, stand with your feet hip-width apart and step forward with one leg into a wide stance, keeping your feet hip width apart. The wider the stance, the more the lunge focuses on your gluteal muscles. Make sure to keep your core muscles tight throughout the entire movement and do not bend forward. At the bottom of the movement, both knees should have a 90° angle with your back knee nearly touching the floor. Make sure you keep your knee behind your toes, but if your knee extends beyond your toes, then widen your stance to avoid damaging your knee joint.  As you rise back to standing, push off the front foot keeping your weight in your heels. It may help to have a spot on the floor in front of you where you can aim to place your foot.

Back Lunge

To perform a back lunge, stand with your feet hip-width apart and rather than stepping forward, step back. While the general form is the same, the back lunge enables you to protect your knees if knee problems are a cause for concern. Again, make sure to keep your core muscles tight throughout the entire movement and do not bend forward. At the bottom of the movement, both knees should have a 90° angle with your back knee nearly touching the floor keeping your knee behind your toes. It may help to be in front of a large mirror so that you can keep an eye on your form. But in the event that you do not have a mirror, keep an eye on your front knee and foot position.

Other variations

Once you have perfected your form the front and back lunge, you can try other variations of the lunge exercise. Some of these include, adding weight to your lunge (which is the best step up to try first), single leg lunges, side lunges, traveling lunges, step up lunges, plyometric lunges, etc.

Lunges are a great exercise that should be incorporated into your workout regime. Make sure to allow yourself adequate rest time to recover in between workouts. For example, perform lunges every other workout. Happy lunging!

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