Home Workout Schedule – January

Week 3 – Day 1 – Legs

WARM UP:

Jumping jack - 1 min

Beginning (gram on left) – perform regular jumping jacks.

Intermediate (mom in the middle) – perform a jumping jack and then alternate lifting one knee at a time.

Advanced (me on the right) – perform jumping jack and full tuck jump.

Squat to knee lift - 1 min

Beginning (gram on left) – start standing, bend knees to a squat then lift and touch one knee with hand, squat then lift other knee, keep alternating.

Intermediate (middle) – squat and lift opposite knee to opposite hand, slight hopping.

Advanced (me on right) – squat really deep, then touch opposite knee to opposite elbow, keep repeating.

Stretch legs or foam roll - 1 min

Superset 1

RDL to step back lunge - 12 each leg

Beginning (gram on the left) – holding on to the wall or a chair, reach arm to one foot on the ground kicking other leg up and back, then stand back up then step back to lunge, keep repeating.

Intermediate (mom in the middle) – you can hold on to something if needed, hold a DB in one hand and reach to opposite foot kicking other leg up and back, stand back up then step back to lunge.

Advanced (me on the right) – don’t hold on to anything, hold a DB in one hand and reach to opposite foot kicking other leg up and back, stand back up then step back to lunge.

DB lateral lunge - 12 each leg, 4x

Beginning (gram on the left) – holding a light or no DB in your hand, start feet together, then step out one leg and bend it into a lunge, try and keep other leg as straight as you can, then step back to starting.

Intermediate (mom in the middle) – holding a medium weight DB in your hand, start feet together, then step out one leg and bend it into a lunge, try and keep other leg as straight as you can, then step back to starting.

Advanced (me on the right) – holding a heavy DB in your hand, start feet together, then step out one leg and bend it into a lunge, keep other leg completely straight, then step back to starting.

Superset 2

DB step back lunges - 15 each leg

(my grandma is beginning, my mom in the middle is intermediate, I am advanced) using two DB hold them by your sides, start feet together then step back one leg into a lunge, do all reps on one leg then repeat on the other leg.

Front lunge, lunge, squat - 10 total each side, 4x

standing on the ground, step forward with one leg and do a lunge, then repeat other leg, then jump out both legs into a squat, keep repeating the three in sequence.

SUPERSET 3

Walking lunges - 12 each leg

Beginning – (my grandma) holding light weight or no weight, step out and walk lunges down and back.

Intermediate – (my mom in the middle) holding one DB under chin, step out and walk lunges down and back.

Advanced – (me) holding one DB overhead, step out and walk lunges down and back.

In and out squat jumps - 20 total (in and out = 1 rep), 4x

Beginning (left example) – start both feet together and bend knees into a squat, then step one foot out to a normal/shoulder width squat, keep alternating.

Intermediate/Advanced (middle/right examples) – feet together bend knees into a squat, jump both feet out into a normal/shoulder width squat, keep alternating and jumping back and forth between the two.