Home Workout Schedule – March
Week 1 Day 2 – Legs
Superset 1 – 4 sets
DB step up to step back lunge - 10 each leg
Beginning (my grandma) – using light or no weights, lift knee on ground then step back to lunge on ground, don’t use a bench or chair. Intermediate (my mom in the middle) – use no weights or light weight, low bench to step up on, Advanced (me) – use heavier weights and higher chair for step up.
Hamstring slides - 15-20 reps
Beginning (gram on left) – lay on back, place full foot on each plate or slider, lift hips up and slide the plates to your bum one foot at a time, slow pace. Intermediate (mom in middle) – lay on back place heels on plates, slide with both feet at the same time in towards bum, alternate lifting hips up and down. Advanced (me on right) – lay on back place just heels on the plates, slide both feet at the same time in and out keep hips high and lifted the whole time.
Fire hydrants back - 2 sets of 20 each leg
Beginning/Intermediate (gram on the left/mom in middle) – using no weight, on all fours, kick one bent leg back and out, squeeze glute at the top of every rep, don’t arch back. Advanced (me on the right) – put a DB or you can use a band around knees for resistance.
Superset 2 – 5 sets
DB lateral slide lunge - 12 each leg
Beginning (grandma on left) – hold no weight, start feet together with one foot on a paper plate or slider other foot on the ground, slide out foot on the plate out to the side keep your leg straight, while lunging the leg on the ground as deep as you can then slide back in to standing/starting position. Intermediate/Advanced (middle and left) – hold medium to heavy DB and try to lunge at least to 90 or deeper each time.
DB slide back lunge - 12 each leg
Beginning (on the left) – hold no weights, put one foot on a slider/paper plate other foot on ground, slide back foot on plate to a bent leg lunge, then return to starting. Intermediate (middle) – hold one DB under chin, slide with straight leg. Advanced (on the right) – hold two DB by your sides, go as deep as you can and slide with straight leg.
Superset 3 – 4 sets
DB deadlifts - 12 reps
Beginning – (my grandma) holding two light weight DB’s or no weight, stand feet shoulder width, bend at the waist with back flat and 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 shoulder width apart, bend at the waist and reach down towards toes with back flat, slight bend in your knees, so it stretches the back of your legs, then stand. Advanced – (me) holding heavy DB’s, bend at the waist and reach all the way down to your toes with back flat so it stretches the back of your legs, keep legs as straight as you can, then stand.
Single leg pistol squats - 10 each leg
stand in front of a bench or chair, standing on one leg sit down on the bench and tap your butt then stand back up, try not to use the other leg.
Fire hydrants side - 2 sets of 20 each leg
Beginning/Intermediate (gram on the left/mom in middle) – using no weight, on all fours, kick one bent leg out to the side, squeeze glute at the top of every rep, don’t arch back. Advanced (me on the right) – put a DB or you can use a band around knees for resistance.