Lunge Lunge Lunge

The latest HIIT Routine in our OCR training series is the ‘Lunge Lunge Lunge workout’. A combination of Lunges and Core exercises to get you well on your way to mastering the Balance Beam Obstacle.
Lunges are awesome for working on balance, proprioception and flexibility which just happen to be some of the key elements needed to master the Balance Beam.

Core strength is also important for stabilising the body – the core muscles constantly make
adjustments to keep you upright and balanced whilst traversing the balance beam, which is why this workout also features core exercises such as ball slams and bicycles.

If you are looking to develop your glutes also, this is the routine for you

The Workout

A routine of 6 exercises. 10 reps of each exercise. Repeat 5 x. Notice I’ve added some variations of the workout for varying levels of fitness.,

Repeat the following x 5 (5 sets in total)
Exercise (Beginner) Exercise (Intermediate/Advanced) Reps
Lunges Walking Lunges 10
Ball Slams (5kg) Ball Slams (7.5kg) 10
Lunges Jumping Alternate Lunges 10
Cross Body Crunch Bicycle Crunches (legs off ground. 10 each leg) 10
Jumping Jacks Star Jumps 10
Leg Raises V Ups/JackKnife Situp 10

OCR Tips

To mimic some of the movements that will take place by the body on the balance beam try to focus on making sure that you lunge directly forward and straight. Keep your lead knee in line with your hip and do not let your lead knee pass in front of your foot.
Also try to focus on keeping your back straight and your abs tensed throughout.


To make this more difficult increase the weight on the ball slams, switch to walking lunges and increase the reps! Or simply add extra sets – be careful that your form does not suffer though as volume increases.

Written By: Gareth

I'm a full qualified PT with a number of OCR's on my CV including the legendary winter Tough Guy. Also a former Light Heavyweight Kickboxing Champion and Black Belt! You'll usually find me over Roath Rec beasting training the guys to help them overcome their obstacles :D


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