Home Workout Schedule – November
Week 2 – Day 1 – Legs
Squat to Curtsy Lunges - 4 sets of 12 reps per 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. 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.
Dumbbell Lateral Slide Lunge - 4 sets of 12 reps per leg
Beginning (grandma on left) – Start feet together with one foot on a paper plate or slider and the other foot on the ground. Slide the foot on the plate out to the side while keeping your sliding leg straight and lunging the leg on the ground as deep as you can, then slide back into standing/starting position.
Intermediate/Advanced (middle and left) – Hold a medium to heavy dumbbell and try to lunge at least to 90 degrees or deeper each time.
Dumbbell Split Squats - 4 sets of 12 reps per leg
Beginning – don’t put back leg on bench and no weights, just lunge on the ground (grandma in the back), Intermediate – (my mom) leg up on bench, don’t go as low each time, use light weights, Advanced – (me) leg up on bench, use heavier weights, go as deep as you can almost touching your knee to the ground each time.
Split Squat Hops - 4 sets of 30 seconds per leg
Place one foot up on a chair, couch, or stool and the other foot on the ground. Lunge and bend both knees then straighten your leg and hop at the top. For an easier modification don’t hop just lunge down and up.
Dumbbell Goblet Squat - 4 sets of 15-20 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 lighter 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.
High Step Ups - 4 sets of 12 reps per leg
Using a bench, couch, or chair, step up onto it and lift the other knee at the top. Focus on pushing only through the leg on the bench to stand up.