Take the Pegan 365 (P)lunge Challenge

Get in shape in just 30 days with this lunge challenge.

With a new year upon us, it's the perfect time to start a new diet. The Pegan 365 diet (a combination of the best elements of paleo and vegan eating), is designed to help you lose weight and keep it off for good. Along with eating, real, whole, fresh food, regular exercise is another important aspect of this wellness plan. With the help of personal trainer and transformation specialist Chris Powell, we've come up with a (P)lunge Challenge, which will help you build muscle, improve strength, and get toned in as little as 30 days. Read on below to learn more about each exercise and print this challenge out and keep it handy so you can stay fit on the go. 

#1

Move: Back Lunge


Set up: Stand upright with arms at your sides.

Movement: Take an aggressive step back and slightly to the side for balance. Keeping your weight shifted toward your front foot, lower your back knee until it gently touches the ground, then drive through your front heel up to standing. Then repeat on the other side.

Tip: Keep your weight focused on your front heel to maximize stimulus in the glutes, and don't let your knee track too far over your toes!

Benefit: This is an awesome strength and development movement for the glutes, quads, and hamstrings.

#2

Move: Modifier 1: Partial Back Lunge

Set up: Stand upright holding on to the back of a chair or sofa for balance.

Movement: Take a big aggressive step backward and slightly to the side for balance. Gently lower your back knee toward the ground staying in a 'pain-free' range of motion, then drive through your front heel to standing - then repeat on the other side.

Tip: Keep your weight focused on your front heel to maximize stimulus in the glutes, and don't let your knee track too far over your toes.

Benefit: This is a great movement for the glutes and quads.

#3

Move: Modifier 2: Alternating Bridge Ups

Set up: Lying on your back with knees bent and feet flat on the ground.

Movement: With your foot on the ground, press your heel into the ground, squeeze your glutes, and raise your hips as high as you can, then lower back down to the ground. Repeat on the other side.

Tip: At the top of the bridge, be sure to draw your belly button toward your spine to engage your abs.

Benefit: This is a phenomenal glute and core-strengthening exercise.

Related:

Your Guide to the Pegan 365 Diet

The Pegan 365 Diet: FAQ

Print the Pegan 365 Diet Plan

Exactly How to De-Escalate Aggression From a Stranger

Follow security Expert Bill Staton's important advice to keep yourself safe.

Have you ever had a tense interaction with a stranger in public? Perhaps your shopping carts accidentally knocked into each other or there was a misunderstanding in communication and the other person gets angry. You may wonder how you can de-escalate the aggression and exit the situation safely. So security expert Bill Stanton has your go-to advice for staying alert and protecting yourself in the face of verbal aggression and physical attacks.

THE INITIAL INTERACTION

Bill Stanton: "It always starts with something small, like someone being too close to you, or even more common, you get bumped by a shopping cart. You want to look at their eyes first -it may reveal emotional changes. But you can't rely on just that. Look at what their trunk is doing; a person's torso will reveal their intent. Body language like raising hands, heightened expression, tense shoulders — these are natural responses to a person who is feeling threatened and will escalate. They may begin to zero in on the space between you and them, and their voice will get louder and louder. You want to read this before it gets further and becomes explosive."

Keep Reading Show less