Home Workout Schedule – September
Week 4 – Day 1 – Legs
Superset 1
In and Out Squat Jumps - 4 sets of 30 seconds
Starting with both feet together and both knees bent in a squat position, jump both feet out into a squat, then jump back in. Keep alternating between the two positions (feet together squat, feet apart squat.)
Step Back Hops - 4 sets of 30 seconds
Beginning (gram on left) – Step back lunge then lift and touch knee at the top.
Intermediate (mom in middle) – Step back into a lunge then hop at the top while lifting knee.
Advanced (me on right) – Reach arm to opposite toe while lifting the other leg back balancing on one leg, then swing knee through and hop at the top.
Superset 2
Squat to Lunge Jumps - 4 sets of 30 seconds
Beginning (gram on left) – Step out to squat then feet together, then step back to lunge then back together.
Intermediate (mom in middle) – Start with your feet together, then jump to a squat then back together, then jump out to lunge then back together, keep alternating.
Advanced (me on right) – Continuous jumping between squat and lunge. Keep alternating with no pauses.
Switching Lunges - 4 sets of 30 seconds
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.
Superset 3
Split Squat Hops - 4 sets of 30 seconds
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.
Squat Pulses - 4 sets of 30 seconds
Standing with your feet apart, bend knees into a squat position, pulsing at the bottom and staying low.
Superset 4
Switching Lunges - 4 sets of 30 seconds
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.
Side to Side Bench Taps - 4 sets of 30 seconds
Beginning (my grandma on the left) – On the ground, step out one leg to the side so you are in a side lunge position then switch and touch the other leg out to the side.
Intermediate (my mom in the middle) – Using a low bench or step, put one leg on the bench while the other leg taps the ground, alternating sides.
Advanced (me on the right side) – Using a higher bench or stool, with one leg on the chair and the other leg on the ground, jump up and switch feet tapping the other foot on the ground. Keep alternating sides and repeating.