Home Workout Schedule – July
Week 1 – Day 1 – Legs
Dumbbell Step Back Lunges - 5 sets of 12 reps per leg
(My grandma is beginning, my mom in the middle is intermediate, I am advanced.) Holding two dumbbells by your side and your feet together, step back one leg into a lunge. Do all reps on one leg then repeat on the other leg.
Split Squats - 5 sets of 15 reps per leg
Put your back leg up on a stool, chair, or couch of some sort and place your other foot on the ground. Bend and lunge down and up, making sure you aren’t letting your knee go over your toe. Keep your weight in the middle and focus on pushing through your heel on the ground.
Dumbbell Goblet Squats - 5 sets of 15-20 squats
Beginning (my grandma) – use no weight, squat as low as you can then stand, keep repeating.
Intermediate (my mom in the middle) – use a lighter weight and squat down and up as low as you can.
Advanced (me) – use a heavy DB and squat really deep and low each time.
Step Up to Step Back Lunges - 5 sets of 12 reps per leg
Step up on bench driving knee through until your standing tall. Then step off back into a lunge. You can do this exercise holding dumbbells or with no additional weight.
Dumbbell Deadlifts - 5 sets of 12 reps
Beginning (my grandma) – Holding two lightweight dumbbells or no weight, stand with your feet shoulder width. Bend at the waist with a flat back and your knees a little bent, reach as far as you can towards your toes so it stretches your legs, then stand.
Intermediate (my mom in the middle) – Holding two medium weights, stand with your feet shoulder-width apart. Bend at the waist and reach down towards your toes with a flat back and a slight bend in your knees so it stretches the back of your legs, then stand.
Advanced (me) – Holding heavy dumbbells, bend at the waist and reach all the way down to your toes with a flat back so it stretches the back of your legs. Keep your legs as straight as you can, then stand.
Walking Lunges - 5 sets of 24 reps
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 your chin, step out and walk lunges down and back.
Advanced – (me) Holding one dumbbell overhead, step out and walk lunges down and back.