Slider Lunge Challenge (Quick Finisher)

This slider lunge challenge is quick, low-impact, but packs a big burn. If you take my class at Btone, or have taken any megaformer class before, you’ll recognize the movements and method. This makes for a great finisher to a longer workout. You could also repeat the video twice if you want more.

Slider Lunge Challenge

The goal of this lunge challenge is to get through the 3.5-minute sequence without stopping. You’ll do a series of sliding lunge variations, one moving fluidly into the next. Once you complete the series on the left leg, we’ll rest for 30 seconds and then repeat on the right leg.

As with all workouts, make sure you’re properly warmed up beforehand. I have two you can choose from (or do your own):

• 5-Min Warm Up
• 7-Min Gentle Warm Up (no jumping)

A set of light hand weights (1-5 lbs) is optional. You will need a slider (dish towel works great, too).

Workout Breakdown

See 2:10 in the above video for a preview of the exercises.

• Back lunge with overhead raise (45 sec)
• Split lunge hinge (30 sec)
• Split lunge pulses (15 sec)
• Low lunge pulls (30 sec)
• Back lunge with torso twist (45 sec)
• Low lunge pulls with torso twist (30 sec)
• Airplane hold (15 sec)

If you like this lunge challenge, you’ll love the other slider workouts I’ve posted over the years. Here are a few of my favorites:

• Build-a-Combo Slider Workout (25 minutes, full body)
• Sliders + Tabatas Core Workout (mixes slow slider blocks with low-impact tabatas—super challenging!) – I also have a lower body version of this
• 12-Minute Full-Body Slider Workout
• Superset Pyramid Time Challenge with Slider Exercises

Let me know if you get through this lunge challenge without taking a break! And sorry it’s been a couple weeks without a new workout video. I’m currently in apartment-hunting hell, trying to find a place for September 1st. Our current building is being sold and turned into corporate housing womp wommmp. Fingers crossed it’ll all be settled soon and I’ll be back to posting regular weekly workouts!

xo Nicole