Home Workout Schedule – December

Start on the ground with your feet apart and bend both legs into a squat. Keep legs bent (squat position) and step back one leg into a lunge, then return to squat, then lunge with the other leg, alternating keeping your legs bent and staying low the entire time.

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.

Beginning (left example) – Start with both feet together and bend knees into a squat, then step one foot out to a normal/shoulder width squat. Keep alternating.

Intermediate/Advanced (middle/right examples) – With your feet together, bend knees into a squat and jump both feet out into a normal/shoulder width squat. Keep alternating and jumping back and forth between the two.

Beginning – (my grandma) Holding light weight or no weight, step out and walk lunges down and back.

Intermediate – (my mom in the middle) Holding one DB under your chin, step out and walk lunges down and back.

Advanced – (me) Holding one dumbbell overhead, step out and walk lunges down and back.

Put your back leg up on a stool, chair, or couch of some sort and place your other foot on the ground. Bend and lunge down and up, making sure you aren’t letting your knee go over your toe. Keep your weight in the middle and focus on pushing through your heel on the ground.

Beginning (on the left) – Put one foot on a slider/paper plate and your other foot on the ground. Slide back the foot on the plate to a bent leg lunge, then return to starting.

Intermediate (middle) – Hold one dumbbell under your chin and slide with a straight leg.

Advanced (on the right) – Holding two dumbbells by your sides, go as deep as you can and slide with a straight leg.

Using a small step or just on the ground at home, start with both feet together. Step back into a lunge at an angle, (keep hips square) then return to standing. Repeat this exercise while alternating legs.

Beginning (gram on the left) – Holding a lighter weight in your hand, start with your feet together then step out one leg and bend it into a lunge. Try and keep your other leg as straight as you can, then step back to starting position.

Intermediate (mom in the middle) – Holding a medium-weight dumbbell in your hand and standing with your feet together, step out one leg and bend it into a lunge. Try and keep the other leg as straight as you can, then step back to starting position.

Advanced (me on the right) – Holding a heavy dumbbell in your hand and standing with your feet together, step out one leg and bend it into a lunge. Try and keep the other leg as straight as you can, then step back to starting position.

Beginning (left example) – Start with both feet together and bend knees into a squat, then step one foot out to a normal/shoulder width squat. Keep alternating.

Intermediate/Advanced (middle/right examples) – With your feet together, bend knees into a squat and jump both feet out into a normal/shoulder width squat. Keep alternating and jumping back and forth between the two.