Home Workout Schedule – December

Grab two dumbbells and lay on your back on a bench with your shoulders up and feet straight out and up. Hold the dumbbells with bent arms right by your armpits then press arms straight up to the ceiling while bringing your feet straight up as well, then lower arms and legs back to starting position.

Start with your hands and toes on the ground and perform a push-up. You can also modify and do them on your knees for an easier exercise.

Beginning (gram on left) – Use a low bench, keep knees bent and stay close to the bench. Dip as low as you can then straighten back up.

Intermediate (mom in middle) – Use a low bench, keep knees bent or try and straighten if you can. Dip up and down.

Advanced (me on right) – Use a higher chair, straighten legs out away from the bench and dip all the way down to 90 degrees and back up.

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 one dumbbell (Beginning=light weight, Intermediate=medium weight, Advanced=medium to heavy weight) start with one arm straight up by your ear. Bend at the elbow behind your head then return to starting. Keep your elbow right by your head and focus on extending with your tricep only.

Using two dumbbells lay on your back on a bench or the ground. Start with both arms straight up palms together and open your arms all the way down with your elbows slightly bent towards the ground. Drive arms back up together and keep repeating.

Beginning (gram on left) – Use a low bench, keep knees bent and stay close to the bench. Dip as low as you can then straighten back up.

Intermediate (mom in middle) – Use a low bench, keep knees bent or try and straighten if you can. Dip up and down.

Advanced (me on right) – Use a higher chair, straighten legs out away from the bench and dip all the way down to 90 degrees and back up.

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, (beginning – light weight, intermediate – medium weight, advanced – medium to heavy weight) bend slightly over with your back straight and bend arms with elbows up at 90 degrees. Extend both arms back to straighten them then return to bent position. Try and keep your elbows high throughout the exercise.

Start with your hands and toes on the ground and perform a push-up. You can also modify and do them on your knees for an easier exercise.

Beginning/Intermediate – Slowly roll down and up performing a sit up. If you can’t go all the way down just try and go down to touch your lower back then sit up, keeping your core engaged the whole time.

Advanced (me on the right) – Use dumbbell for extra challenge.

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.