Vanguard is a lunge workout that advances in every direction at once - which is precisely the job of the troops the name describes. Reverse lunges, forward lunges, side lunges and side-to-side lunges: four variations, ten reps each, covering the full compass of single-leg movement with nothing but bodyweight.

The four variations are not repetition - each direction changes which muscles lead the charge. Reverse lunges open the session with the most knee-friendly variant, loading the front leg's glute while the rear leg simply supports. Forward lunges add the braking demand: your front leg must absorb a moving stride and stop it cold. Then the workout turns sideways, where most leg training never goes. Side lunges push the hips laterally, stretching and strengthening the inner thighs. Side-to-side lunges finish by flowing between sides without standing up, keeping the legs under continuous tension while your weight shifts across the low position like a skater's. Front line, rear guard, both flanks - covered.

Step back with control on the reverse lunges and drive through the front heel to return. On forward lunges, land softly and keep the front knee tracking over the foot. In both lateral variations, push your hips back and keep the trailing leg straight, chest up as you shift - and in the side-to-side version, stay low through the transition instead of surfacing between reps.

Forward, back, left, right. The vanguard holds every direction, and now your legs do too.

Make it Harder: Add a pause at the bottom of every rep in all four directions.

Make it Easier: Reduce the depth of the side lunges and hold a wall for balance.