Home Workout Schedule – March
Week 2 – Day 1 – Legs
Superset 1 – 3 sets
Banded/DB step back lunges - 10 each leg
Beginning/Intermediate (left and middle example) – hold light/medium DB’s and no band, start feet together, step back into a lunge then return feet together, keep stepping back into lunge repeatedly then switch legs. Advanced (right example) – place band around legs right above knees and hold DB’s.
Banded lunge hops - 15 each leg
Beginning (gram on left) – feet apart bend both legs into a lunge then stand back up, continue lunging up and down continuous. Intermediate (mom in middle) – start feet together, step back into a lunge or slight hop into lunge then feet back together, keep repeating. Advanced (me on right) – put a band around your legs right above your knees, feet apart, lunge hop up and down continuously.
DB single leg RDL's - 12 each leg
Beginning (gram on left) – hold a DB in same arm as leg on the ground, hold onto wall or chair with other hand for balance, bend and reach weight to toe kicking other leg up and back, then return to standing, keep back flat it should 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.
Superset 2 – 4 sets
Squat to curtsy lunges - 12 each side
Beginning/Intermediate (gram on the left/mom in the middle) – I would try with no weight at first until you feel like you have correct form, start feet together, step out to a squat then feet together, then step back on an angle, keep hips forward into a curtsy lunge, then back to starting. Advanced (me on the right) – use a heavy DB.
Squat to lunge - 40 sec
Beginning (gram on left) – step out to squat then feet together, then step back to lunge then back together, continue alternating. Intermediate (mom in middle) – start feet together, then jump to a squat then back together, then jump out to lunge then back together, keep alternating. Advanced (me on right) – continuous jumping between squat and lunge keep alternating with no pauses.
Superset 3 – 4 sets
DB goblet squat - 15 reps
Beginning (my grandma) – use no weight, squat as low as you can then stand, keep repeating. Intermediate (my mom in the middle) – use a light 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.
Walking lunges - 24 total (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.