Home Workout Schedule – July
Week 4 – Day 1 – Legs
Dumbbell Step Back Curtsy Lunges - 5 sets of 12-15 reps per leg
Start with your feet together holding a dumbbell in each hand (or no weight if needed.) Step back one leg into a lunge on an angle while keeping your hips forward. Continue alternating legs and keep your weight in the center (don’t let front knee go over your toe.)
Dumbbell Front Squats - 5 sets of 20 reps
Using two dumbbells (or no weight if needed,) place one on each shoulder with elbows up and out in front of you and your feet shoulder-width apart. Bend your knees into a squat then return to standing.
Single Leg Pistol Squats - 5 sets of 12-15 reps per leg
Beginning (gram on left) – Using a high chair, feet apart, arms out in front, sit down and up on the chair.
Intermediate (middle) – Using a bench or lower chair, feet apart, bend both knees and sit down then stand up with one leg.
Advanced (me on right) – With one leg on the ground and the other leg straight out, sit down on a bench with one leg and stand up one leg. Try to only use that one leg to sit and stand.
Banded/Dumbbell Step Back Lunges - 5 sets of 15 reps
Beginning/Intermediate (left and middle example) – Hold light/medium dumbbells and no band. Starting with your feet together, step back into a lunge then return to standing with your feet together. Keep stepping back into lunge repeatedly then switch legs.
Advanced (right example) – Place a band around your legs right above the knees and hold dumbbells.
Banded Lunge Hops - 5 sets of 10 reps
Beginning (gram on left) – Standing with your feet apart, bend both legs into a lunge then stand back up.
Intermediate (mom in middle) – Starting with your feet together, step back into a lunge or slight hop into a lunge, then stand with your feet back together.
Advanced (me on right) – Put a band around your legs right above your knees. Stand with your feet apart and lunge hop up and down continuously.
Walking Lunges - 5 sets of 30 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.
Dumbbell Single Leg RDL's - 5 sets of 12 reps per leg
Beginning (gram on left) – While holding a dumbbell with the same arm as the leg on the ground, hold onto a wall or chair with your other hand for balance. Bend and reach weight to toe kicking the other leg up and back, then return to standing. Keep your back flat and stretch the back of your leg each time you reach down.
Intermediate/Advanced – Don’t hold on to wall or chair if you can while reaching down and up.