Home Workout Schedule – February
Week 4 – Day 1 – Legs
Hamstring Slides – 5 sets of 10-15 reps
Find two paper plates or two things that slide and place one under each foot. Lay on your back with your hips up and pull your heels to your butt in and out.
Switching Lunges – 5 sets of 30 reps total
Start in a lunge position, jump and switch to the other lunge, continue alternating.
Squat Hold – 2 sets of 1 minute
Standing with your feet apart, bend knees and hold a squat position at the bottom.
Wall Sits – 1 minute
Standing with your back against a wall, bend knees to 90 degrees with your back on the wall and hold the position for time.
Step Up to Frog Jump – 5 sets of 10-15 reps per leg
Using a stool, chair, or the couch, step up with one leg and lift your knee at the top, then step off and do a frog jump on the ground.
Squat to Knee Lift – 2 sets of 1 minute
Starting with feet apart, bend both knees into a squat then jump up, lifting one knee to opposite hand. Continue this motion, alternating knees each time.
Lunge to Kickback – 4 sets of 20 reps per leg
Start in a lunge on the ground and when you finish the lunge at the top lift your back leg and squeeze your glute to lift, then repeat, lunge to kickback.
Squat to Step Back Lunge – 4 sets of 10-15 reps per leg
Start on the ground with your feet apart and bend both legs into a squat. Keep legs bent (squat position) and step back one leg into a lunge, then return to squat, then lunge with the other leg, alternating keeping your legs bent and staying low the entire time.
Squat to Lunge Jumps – 4 sets of 30 reps total
Start with your feet apart. Bend your legs and do a squat then jump your right leg into a lunge, then back to squat, then jump your left leg into a lunge. Continue alternating throughout the exercise.