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Weighted Lunges For Super Fast Weight Loss


This is the second part of my Monday night leg workout. We start with 3 sets of abdominals Click Here To View followed by this compound movement to set up my legs for the circuits that are to follow. This is a great way to warm up the legs. Make sure you do a bodyweight set to begin.

Weighted Barbell Lunges: 4 sets of 15/side

See Next circuit by CLICKING HERE

Join the discussion 15 Comments

  • Anna says:

    Awesome form! Thanks for the video Flavia! I took a few weeks off and my joints seem all better now, I am going to start P90X2 Monday. I’ll be looking forward to starting FBL 2 when it comes out! Thanks for all your encouragement. 🙂

  • Kathy says:

    I prefer back lunges which allows the forward knee to keep better allignment over the front foot. Flavia’s knee appears to go to far forward (ie, not keeping the weight balanced more over the heel), which puts too much stress on the knee. I like the exercise and use it with my own clients with other combinations of weights/kettlebells.

    • Flavia says:

      Hey Kathy, in everyday life we squat down to pick things up off the floor. In this position our knee is not aligned over our foot, instead it crosses over the toes. Functional exercises such as these lunges are fine to do without worry about strain on the knee. If our knees were never supposed to cross our toes, that would be a good argument.

  • toni says:

    Great detail on the workout. Wondering what happened to the video posted a day or two ago in the am that was made private. I think it said IMG 1445 on YouTube. It posted briefly and I asked a couple of questions, then POOF, it was taken down. 🙁

  • Ruxi says:

    I love all these exercises for the legs, but i get pain in my knees every now and then, and i don’t know what to do. I take glucosamine, but it doesn’t help as much as I would have liked.
    You look gorgeous. I enjoy your workouts (the ones that i can do).

  • Trelle says:

    If we are doing these lunges at home, and do not have barbels, should we hold dumbells at our sides, or above our shoulders, as if we were going to do a shoulder press?

  • Nice job Flavia! Very impressive. Keep up the great work.

    Fat loss for women

  • Jess says:

    Hey flavia, some awesome workout techniques! Love watching your clips and reading all the info that you provide. Just wondering if you have sold your program to anyone from Australia? I’m from oz and I’m interested to purchase. I’m a Little skeptical though as I’ve purchased programs online before and been very disappointed. Thanks Flavia! Keep up the nice work!

    • Flavia says:

      Nope, all is done online. We work with who are a very well known company. Have a look at their site 🙂

    • vivienne says:

      Yes Jess I am in Oz I bought it and it arrived safe and sound.

    • Paula-Ann says:

      Jess, I am in Australia – I bought the program without any delivery problems – I am a gym junkie & so far this is one of the best programs I have used – it keeps the body guessing which is really good – I have increased weight that I am lifting & love that each workout is different – this is definately not a “blokes” workout – I love it!!!! Great work Flavia!

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