Home Workout Schedule – March
Week 3 Day 2 – Legs
Superset 1 – 4 sets
Front to back frog jumps - 30 sec
Beginning (gram on left) – step one foot at a time forward to frog jump then step one foot at a time back to frog jump, keep moving forward and back, low impact. Intermediate (mom in middle) – perform frog jumps in place. Advanced (me on right) – jump forward and back while doing frog jumps.
DB step back lunges - 12 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.
Superset 2 – 4 sets
Moving squats - 20 total
start with feet together, bend both knees into a squat position, step out to the right 2 times staying in a squat, then repeat 2 times to the left, keep alternating 2 squats right/2 squats left, stay low the entire time never stand up.
Side to side lateral lunges - 10 each leg
start with feet together, step one leg out to the side and bend that leg keeping the other one straight then step back to standing feet together, then step out the other leg to the other side, keep alternating.
Superset 3 – 4 sets
Single leg pistol squats - 10 each 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, until strong enough to use one leg to sit and stand up. Advanced (me on right) – one leg on ground other leg straight out, sit down on bench with one leg and stand up one leg, try to only use that one leg to sit and stand.
Single leg hip lifts - 20 each leg
Beginning (gram on the left) – lay on your back with knees bent and both feet on the ground, push through heels and lift your hips to the ceiling then back down, keep lifting up and down, squeezing glutes at the top. Intermediate (mom in the middle) – lay on your back with one knee bent and one foot on the ground other leg up in the air, push through heel lift hip to ceiling squeeze glutes at the top of every rep. Advanced (me on the right) – place one foot up on a chair or bench, other leg to ceiling, push through foot on bench lifting hips to ceiling then back down, keep repeating, squeeze glutes at the top of every rep.