Home Workout Schedule – October
Week 4 – Day 1 – Legs
Superset 1
Paper Plate Slide Back Lunges - 5 sets of 12 reps per leg
Using a paper plate at home, place one foot on the paper plate and the other on the ground. Start with your feet together, then slide back with the foot on the plate bending the other leg into a lunge, then slide back to starting position. Focus on sliding with glute and hamstring.
Split Squat Hops - 5 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.
Superset 2
Front Lunge, Lunge, Squat - 5 sets of 10 reps per side
Standing on the ground, step forward with one leg and do a lunge, then repeat using the other leg, then jump out both legs into a squat and keep repeating the three in sequence.
Moving Squats - 5 sets of 20 reps
Starting with your 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 and stay low the entire time (try to never stand up.)
Superset 3
Dumbbell Step Up to Step Back Lunge - 4 sets of 10 reps per leg
Beginning (my grandma) – using light or no weights, lift knee on the ground then step back into a lunge on the ground. (Don’t use a bench or chair.)
Intermediate (my mom in the middle) – use no weights or lighter weights with a low bench to step up on.
Advanced (me) – use heavier weights and higher chair for step up.
Fire Hydrants (Back) - 4 sets of 20 reps per leg
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) - 4 sets of 20 reps per leg
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.