A short instructional YouTube transcript (by Jeffrey Jaime, CISSP) describing a single lunge-based movement sequence designed to build cardiovascular endurance using slow, resisted arm pulls while holding a lunge. The speaker explains how the movement raises heart rate and produces lactic acid to mimic traditional cardio in a small space using body weight.
So you're going to drop into a lunge, and you're going to hold the lunge. Now automatically. As you do this, blood and lactic acid is beginning to build up. That's going to improve your cardiovascular system in a very, very similar manner to cardio. From this position, pull your arms back and imagine that you're pushing against an enormous force, moving super slow as you go to full extension with those hands outstretched. Then turn the hands, pretend you're holding a bar, and pull that bar in towards your chest so your shoulder blades are squeezed back. And you're simply going to continue to rotate through as many of these repetitions as you can do until your leg basically gives out. You're going to feel your heart rate go way up as you do this exercise, the same as it would if you were doing cardio without you having to actually do cardio with your own body weight in a very small space.
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