Home Workout Schedule – September
Week 3 – Day 1 – Legs
Step Up to Frog Jump - 5 sets of 15 reps per leg
Using a stool, chair, or the couch, step up with one leg and lift your knee at the top, then step off and do a frog jump on the ground.
Dumbbell Goblet Squat – 5 sets of 10-15 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 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.
Dumbbell Deadlifts – 5 sets of 10-12 reps
Beginning – (my grandma) Holding two lightweight dumbbells or no weight, stand with your feet shoulder width. Bend at the waist with a flat back and your knees a little bent, reach as far as you can towards your toes so it stretches your legs, then stand.
Intermediate – (my mom in the middle) Holding two medium weights, stand with your feet shoulder-width apart. Bend at the waist and reach down towards your toes with a flat back and a slight bend in your knees so it stretches the back of your legs, then stand.
Advanced – (me) Holding heavy dumbbells, bend at the waist and reach all the way down to your toes with a flat back so it stretches the back of your legs. Keep your legs as straight as you can, then stand.
Squat to Curtsy Lunge – 5 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.
Banded/Dumbbell Step Back Lunges – 4 sets of 10 reps per leg
Beginning/Intermediate (left and middle example) – Hold light/medium dumbbells and no band. Starting with your feet together, step back into a lunge then return to standing with your feet together. Keep stepping back into lunge repeatedly then switch legs.
Advanced (right example) – Place a band around your legs right above the knees and hold dumbbells.
Banded Lunge Hops – 4 sets of 15 reps
Beginning (gram on left) – Standing with your feet apart, bend both legs into a lunge then stand back up.
Intermediate (mom in middle) – Starting with your feet together, step back into a lunge or slight hop into a lunge, then stand with your feet back together.
Advanced (me on right) – Put a band around your legs right above your knees. Stand with your feet apart and lunge hop up and down continuously.
Dumbbell Single Leg RDL's – 4 sets of 12 reps per leg
Beginning (gram on left) – While holding a dumbbell with the same arm as the leg on the ground, hold onto a wall or chair with your other hand for balance. Bend and reach weight to toe kicking the other leg up and back, then return to standing. Keep your back flat and 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.
Lunge to Kickback – 4 sets of 15 reps per leg
Start in a lunge on the ground and when you finish the lunge at the top lift your back leg and squeeze your glute to lift, then repeat, lunge to kickback.