Home Workout Schedule – August

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.

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.

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.

Beginning (gram on the left) – Lying on your back with knees bent and both feet on the ground, push through heels and lift your hips to the ceiling before coming back down. Keep lifting up and down, squeezing glutes at the top.

Intermediate (mom in the middle) – Lying on your back with one knee bent and one foot on the ground, put your other leg up in the air. Push through the heel and lift hip to ceiling, squeezing glutes at the top of every rep.

Advanced (me on the right) – Place one foot up on a chair or bench, and point the other leg toward the ceiling. Push through the foot on the bench, lifting hips to the ceiling. Keep repeating while squeezing glutes at the top of every rep.

Standing with your back against a wall, bend knees to 90 degrees with your back on the wall and hold the position for time.

Starting with feet shoulder width apart, bend both knees into a squat 2 times, then bend the 3rd time and jump at the top (squat jump.) Continue repeating 2 squats 1 squat jump.

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.

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.

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.

Beginning – (my grandma) Stand with feet apart, bend knees into a squat then stand, no jump at the top.

Intermediate – (my mom in the middle) Start with your feet together then jump feet apart into a squat then return to starting position.

Advanced – (me) Start feet apart, bend knees into a squat and jump up and down. Keep repeating with your feet apart the whole time.