Home Workout Schedule – February

Week 3 – Day 1 – Legs

Superset 1

Single Leg Pistol Squats – 5 sets of 15-20 reps per leg

Start by standing on one leg in front of a bench or chair. Sit down on the bench and tap your butt then stand back up. Try not to use your other leg for support.

RDL to Lunge – 5 sets of 15 reps per leg

Stand on one leg, bend over, and reach your hand to your opposite toe, stretching your hamstring. Then stand back up and step back into a lunge. Keep alternating legs throughout the exercise.

In and Out Squat Jumps – 2 sets of 30 seconds

Starting with both feet together and both knees bent in a squat position, jump both feet out into a squat, then jump back in. Keep alternating between the two positions (feet together squat, feet apart squat.)

Superset 2

Squat Hold – 5 sets of 45 seconds

Standing with your feet apart, bend knees and hold a squat position at the bottom.

Squat Pulses – 5 sets of 1 minute

Standing with your feet apart, bend knees into a squat position, pulsing at the bottom and staying low.

Switching lunges – 2 sets of 30 seconds

Start in a lunge position, jump and switch to the other lunge, continue alternating.

Superset 3

Deadlift to Squat – 5 sets of 15 reps

With your feet apart, bend over and reach towards your toes. Sit back in your hips and stretch your hamstrings, then return to start position. Bend knees into a squat and continue alternating between the two motions.

High Step Ups – 5 sets of 15 reps per leg

Using a bench, couch, or chair, step up onto it and lift the other knee at the top. Focus on pushing only through the leg on the bench to stand up.

In and Out Squat Jumps – 2 sets of 30 seconds

Starting with both feet together and both knees bent in a squat position, jump both feet out into a squat, then jump back in. Keep alternating between the two positions (feet together squat, feet apart squat.)