The workout is long and difficult, but it will make you stronger, fitter, and leaner. Midway through you’ll want to quit—but not quitting is the key to reaping mental-toughness benefits.
The workout is especially beneficial for endurance and strength athletes.
Doing repeated lunges and wall sits helps bulletproof your lower body. You’ll not only have more stamina on a run or ride, you’ll also potentially get rid of aches and pains. If you don’t have any issues running now, you’ll prevent them.
Most strength athletes get stuck in a rut because they don’t do enough reps. This’ll solve your problem. Just a few rounds in you’ll probably have blown your legs up more than you ever have in your life.
Directions: Do 40 alternating bodyweight lunges. Then do a wall sit for 30 seconds. Then do 38 alternating lunges, followed, again, by a 30 second wall sit. Then do 36 alternating lunges, followed by a 30 second wall sit. Follow that pattern of doing two fewer lunges followed by a 30 second wall sit until you're doing just 2 lunges. Try to make it through the workout without resting.