Home Workout Schedule – May

Week 2 – Day 1 – Legs

Superset 1

Dumbbell Good Mornings - 5 sets of 12 reps

Beginning (grandma on the left) – For this exercise, you can hold a dumbbell on the top of your shoulders or use no weight. Standing on the ground, bend at the hips while keeping your back flat to 90 degrees, then stand back up.

Intermediate (mom in the middle) – Hold one light to medium weight on the back of your neck and bend at the hips while keeping back flat to 90 degrees. Stand back up to starting position.

Advanced (me on the right) – Hold a heavy weight on the back of your neck, bend at hips keeping back flat to 90 degrees then stand back up to starting position.

Dumbbell Lateral Lunges - 5 sets of 10-12 reps per leg

Beginning (gram on the left) – Holding a lighter weight in your hand, start with your feet together then step out one leg and bend it into a lunge. Try and keep your other leg as straight as you can, then step back to starting position.

Intermediate (mom in the middle) – Holding a medium-weight dumbbell in your hand and standing with your feet together, step out one leg and bend it into a lunge. Try and keep the other leg as straight as you can, then step back to starting position.

Advanced (me on the right) – Holding a heavy dumbbell in your hand and standing with your feet together, step out one leg and bend it into a lunge. Try and keep the other leg as straight as you can, then step back to starting position.

Superset 2

Single Leg Hip Lifts - 5 sets of 20 reps per leg

Beginning (gram on the left) – Lying on your back with knees bent and both feet on the ground, push through heels and lift your hips to the ceiling before coming back down. Keep lifting up and down, squeezing glutes at the top.

Intermediate (mom in the middle) – Lying on your back with one knee bent and one foot on the ground, put your other leg up in the air. Push through the heel and lift hip to ceiling, squeezing glutes at the top of every rep.

Advanced (me on the right) – Place one foot up on a chair or bench, and point the other leg toward the ceiling. Push through the foot on the bench, lifting hips to the ceiling. Keep repeating while squeezing glutes at the top of every rep.

RDL to Step Back Lunge - 5 sets of 12 reps per leg

Beginning (gram on the left) – Holding on to the wall or a chair, reach arm to one foot on the ground kicking the other leg up and back, then stand back up and step back into a lunge.

Intermediate (mom in the middle) – You can hold on to something if needed for this exercise. Hold a dumbbell in one hand, reach to opposite foot kicking the other leg up and back, then stand back up and step back into a lunge.

Advanced (me on the right) – Hold a dumbbell in one hand and reach to opposite foot, kicking the other leg up and back. Stand back up then step back to lunge.

Superset 3

Squat to Curtsy Lunges - 5 sets of 12 reps per leg

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. Starting with your feet together, step out to a squat, return to standing with your feet together, then step back on an angle into a curtsy lunge, then back to starting.

Advanced (me on the right) – Holding a heavy dumbbell, start with your feet together, step out to a squat, return to standing with your feet together, then step back on an angle into a curtsy lunge, then back to starting.

Switching Lunges - 5 sets of 15 reps per leg

Beginning (gram on the left) – Standing with your feet together, step one leg back to a lunge then back together. Keep repeating while alternating legs.

Intermediate (mom in the middle) – Starting with your feet together, jump out to a lunge, then back to standing with your feet together. Keep repeating while alternating legs.

Advanced (me on the right) – Continuous hopping/jumping lunges, keep repeating and alternating legs.

Booty Burn

Fire Hydrants (Back) - 2-3 sets of 20 reps

Beginning/Intermediate (gram on the left/mom in middle) – Using no weight and starting on all fours, kick one bent leg back and out while squeezing your glute at the top of every rep. Try not to arch your back.

Advanced (me on the right) – Using a dumbbell or resistance band and starting on all fours, kick one bent leg back and out while squeezing your glute at the top of every rep. Try not to arch your back.

Fire Hydrants (Side) - 2-3 sets of 20 reps

Beginning/Intermediate (gram on the left/mom in middle) – Using no weight and starting on all fours, kick one bent leg out to the side, squeezing your glute at the top of every rep. Try not to arch your back.

Advanced (me on the right) –Using a dumbbell or resistance band and starting on all fours, kick one bent leg out to the side, squeezing your glute at the top of every rep. Try not to arch your back.