20-Minute Lunge Challenge with Vital Proteins {8 Lunge Variations for a Better Butt}

This 20-minute lunge challenge features 8 lunge variations that will hit every muscle in your body with an extra emphasis on toning your legs and butt. 

20 minute lunge challenge | www.nourishmovelove.com

Every day is leg day in my world. Yes, I know muscle recovery is super important, but I love working my lower body; so it’s rare I do a workout that doesn’t incorporate some type of lower body strength training, plyometrics, or pliè pulsing.

And since my 12 Squat Variations + lower body AMRAP workout post did so well, I thought what’s the next best lower body exercise? Lunges.

So today I’m sharing a 20-minute lunge challenge featuring 8 lunge variations for a better butt {because I’m all about building that booty}. The best part about this workout is that it’s actually a 20-minute total body workout as each lunge variation is a multi-functional, strength training exercise that also targets the upper body and core.

This workout may only be 20-minutes, but if you’ve ever tried one of my 20-minute workout videos you know I make the most of my time sweating. To make sure you’re amped and ready to go for this 20 minute lunge challenge, I’ve partnered with Vital Proteins to share my favorite pre-workout, bullet proof coffee recipe featuring their new Vanilla Collagen Peptides {see below for the full recipes + more details on my favorite Vital Proteins products}.

But I must say, there’s nothing vanilla about this 20-minute lunge challenge featuring 8 lunge variations to build a better butt!

the workout: 20 minute lunge challenge featuring 8 lunge variations for a better butt

Turn these 8 lunge variations into a 20-minute total body workout by performing each exercises for 30 seconds.

Repeat the entire workout x 4 sets, taking a 1 minute rest between sets — perform the first set on the right leg, the second set on the left leg and repeat for remaining 2 sets.

All you need is a medium set of dumbbells to complete this workout {I’m using 10 lbs dumbbells in the workout video above}.

  1. Front/Back Lunge + Bicep Curl
  2. Lunge and Lift + Tricep Kick
  3. Sprint Lunge + Back Row
  4. Alternating Curtsy Lunge + L-Fly
  5. Alternating Lateral Lunge + DB Swing
  6. Static Lunge Chop + Twist
  7. Toe Roll Isometric lunge
  8. 2-Pulse Lunge + Switch

Repeat the entire workout X 4 sets {for a total of 2 sets per leg}.

See video above for complete workout and proper exercise form. 

Front/Back Lunge + Bicep Curl

Front/Back Lunge + Bicep Curl

Lunge and Lift + Tricep Kick

Lunge and Lift + Tricep Kick

Sprint Lunge + Back Row

Sprint Lunge + Back Row

Alternating Curtsy Lunge + L-Fly

Alternating Curtsy Lunge + L-Fly

Alternating Lateral Lunge + DB Swing

Alternating Lateral Lunge + DB Swing

Static Lunge Chop + Twist

Static Lunge Chop + Twist

Toe Roll Isometric lunge

Toe Roll Isometric lunge

2-Pulse Lunge + Switch

2-Pulse Lunge + Switch

Vital Proteins Pre-Workout Bulletproof Coffee + Vanilla Collage Peptides

If you’ve been following my workouts or read my recent favorite fit pregnancy products post, you know I’m a huge fan of Vital Proteins.

In fact, Vital Proteins is one of the few supplements I include in my daily nutrition regiment; I’ve actually increased my daily Vital Proteins intake since being pregnant in an effort to get more collagen and protein in my diet. Because collagen is the most abundant source of protein in our bodies and the basic building block of our bones, joints, skin, hair and nails {this must be why baby b is measuring in the 99th percentile in most categories}.

Vital Proteins Vanilla Collagen Peptides and Whey Protein

One of my favorite ways to incorporate Vital Proteins into my daily diet is through bulletproof coffee {aka superfood coffee with healthy fats + collagen protein}. I love using the below bulletproof coffee recipe as pre-workout fuel.

Pre-Workout Bulletproof Coffee Recipe + Vital Proteins Vanilla Collagen Peptides 

Ingredients: 

Directions: 

  1. Brew coffee {I prefer brewing my coffee in a french press}.
  2. While coffee is brewing heat coconut oil and heavy cream or nut milk in a saucepan on medium heat or in the microwave.
  3. Combine brewed coffee with coconut oil and cream/milk mixture in a coffee mug. Add in cinnamon and use electric hand-held frother or whisk to mix well. You can also combine all ingredients in a blender and blend for 15-20 seconds for added creamy and frothy-ness.
  4. Enjoy!

bulletproof coffee

Some of my other favorite Vital Proteins products include: 

Vital Proteins Collagen Peptides

this workout is a sponsored post in partnership with vital proteins and does include affiliate links. all words and opinions are my own. thank you for supporting the brands that make nourish move love and all the content you see on this blog possible. 

the workout re-cap: 20 minute lunge challenge 

Turn these 8 lunge variations into a 20-minute total body workout by performing each exercises for 30 seconds. Repeat the entire workout x 4 sets, taking a 1 minute rest between sets — perform the first set on the right leg, the second set on the left leg and repeat for remaining 2 sets.

  1. Front/Back Lunge + Bicep Curl
  2. Lunge and Lift + Tricep Kick
  3. Sprint Lunge + Back Row
  4. Alternating Curtsy Lunge + L-Fly
  5. Alternating Lateral Lunge + DB Swing
  6. Static Lunge Chop + Twist
  7. Toe Roll Isometric lunge
  8. 2-Pulse Lunge + Switch

pin this 20 minute lunge challenge + 8 lunge variations for a better butt 

20 minute lunge challenge for a better butt | www.nourishmovelove.com

8 lunge variations for a better butt | www.nourishmovelove.com

10 comments
    • Emily! Yes, this 20 minute lunge challenge is a good one and a solid 30 minute total body burn; I hope you like it! And so glad you’re loving the Vital Proteins Collagen it’s a great way to add some protein and I love all the skin, hair, nails, bone + join benefits too! Thanks so much for sharing! xo-Lindsey

    • Thanks so much for checking out this 20 minute lunge challenge and so glad you liked it! Have a great day – Lindsey

  1. I love this and have been looking for a new routine. Starting tomorrow! Also, Vital Proteins Collagen Peptides are part of my daily lemon water habit. Can’t live without them!

    • Katie! So glad you found this workout and excited to hear what you think of it when you get a chance to put it in action! And I hear you; I love my Vital Proteins Collagen Peptides! Thanks for sharing and checking out this post! xo-Lindsey

    • Noelle! You’re so kind, just trying to keep this body moving :). Thanks for checking out the workout and I hope you like this one as much as I do! xo-Lindsey

  2. So many good variations here! I was scrolled, I was like ‘ oh, that one’s my favorite. NO! That one’s my favorite!’ 🙂 Pinned!

    • Hi Jen! Yes, so many lunge favorites here! Thanks so much for checking out the workout and pinning! xo-Lindsey