Home Workout Schedule – August

Beginning (gram on the left) – With both knees on the ground and using light dumbbells or no weight, alternate lifting the weights by driving your elbow back, alternating arms each rep.

Intermediate (mom in the middle) – Place one knee on the ground and use medium weights.

Advanced (me on the right) – Starting in push-up position, use medium to heavy weights.

Start holding a dumbbell in each hand with both arms down by your sides, palms facing out. Curl both weights up towards body then turn palms out and do a shoulder press to the top, then reverse back down.

Holding a dumbbell in each hand, bend over slightly with a flat back. Start with both dumbbells in front of you, then open and drive both arms back and out with elbows slightly bent. Squeeze your back at the top of every rep.

Beginning (gram on the left) – Reach down and walk feet out one at a time then back into standing, keep repeating.

Intermediate (mom in the middle) – Reach down and jump both feet back and out then back into standing.

Advanced (me on the right) – Reach down and jump both feet back into a push up then back into a jump at the top.

Lay on your belly with your arms straight up by your ears. Lift your arms and legs off the ground while keeping your arms straight and lower all the way out and around towards your butt. Lift back up to starting and do it again and keep alternating, up and around.

Using two dumbbells, start with both arms down by your sides with palms facing your body. Lift elbows/weights up towards your chin then back down to starting position.

Using a dumbbell, reach your arm down to the ground then drive elbow back and pull the dumbbell towards your hip, squeezing your back at the top.

Beginning/Intermediate (left/middle examples) – Kneel on one knee to perform the rows.

Advanced (right example) – Perform rows in a lunge position.

Beginning (gram on the left) – Reach down and walk feet out one at a time then back into standing, keep repeating.

Intermediate (mom in the middle) – Reach down and jump both feet back and out then back into standing.

Advanced (me on the right) – Reach down and jump both feet back into a push up then back into a jump at the top.

Using two dumbbells, lift arms to a box position so that your elbows are at a 90-degree angle, then press both dumbbells to the ceiling while straightening your arms. Bend back down to 90 degrees, turning arms so palms face you then turn back out to the press up.

Lay on your belly with your arms straight up by your ears and your legs straight back. Lift both arms and legs off the ground, then pull and drive elbows down to your sides while squeezing your back. Finish by straightening back up by your ears.

Beginning (gram on the left) – Reach down and walk feet out one at a time then back into standing, keep repeating.

Intermediate (mom in the middle) – Reach down and jump both feet back and out then back into standing.

Advanced (me on the right) – Reach down and jump both feet back into a push up then back into a jump at the top.

Beginning (grandma on the left) – perform a plank hold on both knees and elbows.

Intermediate (mom in the middle) – perform a plank hold on knees or toes and hands.

Advanced (me on the right) – perform a plank hold on elbows and toes, keep core tight, don’t arch back.

Beginning (gram on left) – lay on side, both legs on the ground, lift only one knee up towards elbow then back down, keep repeating.

Intermediate/Advanced (middle and right examples) – hold side plank position, lift and crunch knee to elbow.

Beginning (example on left) – Don’t lay all the way down. Alternate driving your knees in one at a time, keep core engaged and tight.

Intermediate (middle example) – Lay on your back and alternate driving one knee in at a time to the opposite elbow, keeping core tight.

Advanced (right example) – Lay on your back, keeping shoulders and legs off of the ground the whole time. Drive upper body to legs alternating v – ups, using your core to lift your body up each time.