Home Workout Schedule – February

Using a paper plate at home, place one foot on the paper plate and the other on the ground. Start with your feet together, then slide back with the foot on the plate bending the other leg into a lunge, then slide back to starting position. Focus on sliding with glute and hamstring.

Using a small step or just on the ground at home, start with both feet together. Step back into a lunge at an angle, (keep hips square) then return to standing. Repeat this exercise while alternating legs.

Standing on the ground, jump both feet out into a squat then jump feet back together and drive knees to chest for a tuck jump. Continue alternating squat to tuck jump.

Using a paper plate or something that slides, place one foot on the slider and other foot on the ground. Start with your feet together, then slide the foot on the slider out while keeping your leg straight and bending the other leg into a lunge. Slide back to standing and keep repeating for the desired number of reps.

Place one foot up on a chair, couch, or stool and the other foot on the ground. Lunge and bend both knees then straighten your leg and hop at the top. For an easier modification don’t hop just lunge down and up.

Standing on the ground, jump both feet out into a squat then jump feet back together and drive knees to chest for a tuck jump. Continue alternating squat to tuck jump.

Lay on your back on the ground, bend your knees and place both feet flat on the ground. Push through heels and lift hips up and down, focusing on squeezing your glutes at the top of every rep.

Laying on your back on the ground, place one foot flat with the other leg straight up to the ceiling. Push through the foot on the ground lifting your hips up and down. Keep repeating while focusing on squeezing glutes and hamstring every time.

Standing on the ground, jump both feet out into a squat then jump feet back together and drive knees to chest for a tuck jump. Continue alternating squat to tuck jump.