Home Workout Schedule – August

Beginning (grandma on the left) – Holding a light dumbbell in front of you or using no weight, stand shoulder width apart. Bend legs into a squat as far as you can then return to standing.

Intermediate (mom in middle) – Holding a medium weight on the back of your neck, squat to 90 degrees.

Advanced (me on the right) – Holding a heavy dumbbell on the back of your neck, squat deep past 90 degrees.

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.

Beginning (gram on left) – Using a high chair, feet apart, arms out in front, sit down and up on the chair.

Intermediate (middle) – Using a bench or lower chair, feet apart, bend both knees and sit down then stand up with one leg.

Advanced (me on right) – With one leg on the ground and the other leg straight out, sit down on a bench with one leg and stand up one leg. Try to only use that one leg to sit and stand.

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.

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.

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.

Beginning (gram on left) – Starting with your feet together, step out to the side into a squat 2x to the right then 2x to the left. Try and stay low the entire time.

Intermediate (mom in middle) – Starting with your feet together and holding a dumbbell under your chin, step out to the side into a squat 2x to the right then 2x to the left. Try and stay low the entire time.

Advanced (me on right) – Put a booty band around your legs right above your knees for resistance. Starting with your feet together, step out to the side into a squat 2x to the right then 2x to the left. Try and stay low the entire time.

Beginning (gram on left) – Lay on your back and place the heel of each foot on a plate or slider. Lift hips up and slide the plates to your bum one foot at a time at a slow pace.

Intermediate (mom in middle) – Lay on your back and place the heel of each foot on a plate or slider. Lift hips up and slide both plates to your bum at a slow pace.

Advanced (me on right) – Lay on your back and place the heel of each foot on a plate or slider. Keep your hips lifted up the whole time and slide both plates to your bum at a slow pace.