Day 10: Lunge it, Lunge it, Lunge it! Find a track nearby (or an indoor gym) and prepare to do some lunges. Advanced option - lunge around the entire circle of the track! Intermediate - lunge 50-100 yards (about 50 lunges each leg); Beginner - 25 lunges each leg. Modification for individuals who don't lunge: sit on the ground and raise one leg up. Swing that leg to the side and back to the starting position. That's one rep. Complete 25 reps per leg.