Start with a basic lunge and try to complete 1 set of 8 to 12 repetitions. Focus on keeping proper form and, once you’re comfortable, you can increase the resistance by holding a set of dumbbells. You can also mix it up and do some front and back lunges, or you can add some extra challenge and do jumping lunges instead.

Every day for 30 days do 100 lunges and as many switch lunges as you can. To keep this challenge interesting and well balanced, here's a break down: 30 Forward Lunges (15 each leg) 20 Right Side Lunges 20 Left Side Lunges 30 Reverse Lunges (15 each leg) Switch Lunges: Do as many you can

Each day, for 30 days, no matter which bodypart you’re training, perform walking lunges (without additional weight) to failure. In the case of the lunge, failure can be defined as a break of more than 3-5 seconds between strides. Your daily goal in this case should be to travel farther than you did the previous day.

You can wake up every morning and do 25 lunges on each leg. Or you can choose full- or lower-body workouts that include lunges. You can even take it a step further and do 50 lunges on each side. That makes for a total of 100 lunges, instead of the 50, if you like. You can also set a calendar reminder each day.