Home Workout Schedule – December

Beginning (gram on left) – Step out to squat then feet together, then step back to lunge then back together.

Intermediate (mom in middle) – Start with your feet together, then jump to a squat then back together, then jump out to lunge then back together, keep alternating.

Advanced (me on right) – Continuous jumping between squat and lunge. Keep alternating with no pauses.

Starting with your feet together, step one leg out to the side and bend that leg while keeping the other one straight. Step back to standing feet together, then step out the other leg to the other side. Keep alternating legs as you do the exercise.

Standing with your feet apart, bend knees and hold a squat position at the bottom.

Beginning (grandma on the left) – For this exercise, you can hold a dumbbell on the top of your shoulders or use no weight. Standing on the ground, bend at the hips while keeping your back flat to 90 degrees, then stand back up.

Intermediate (mom in the middle) – Hold one light to medium weight on the back of your neck and bend at the hips while keeping back flat to 90 degrees. Stand back up to starting position.

Advanced (me on the right) – Hold a heavy weight on the back of your neck, bend at hips keeping back flat to 90 degrees then stand back up to starting position.

Beginning (gram on the left) – Holding on to the wall or a chair, reach arm to one foot on the ground kicking the other leg up and back, then stand back up and step back into a lunge.

Intermediate (mom in the middle) – You can hold on to something if needed for this exercise. Hold a dumbbell in one hand, reach to opposite foot kicking the other leg up and back, then stand back up and step back into a lunge.

Advanced (me on the right) – Hold a dumbbell in one hand and reach to opposite foot, kicking the other leg up and back. Stand back up then step back to lunge.

Beginning (gram on left) – Standing with your feet apart, bend both legs into a lunge then stand back up.

Intermediate (mom in middle) – Starting with your feet together, step back into a lunge or slight hop into a lunge, then stand with your feet back together.

Advanced (me on right) – Put a band around your legs right above your knees. Stand with your feet apart and lunge hop up and down continuously.

Standing with your feet apart, bend knees and hold a squat position at the bottom.

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.

Using a paper plate at home, place one foot on the paper plate and the other on the ground. Start with your feet together, then slide back with the foot on the plate bending the other leg into a lunge, then slide back to starting position. Focus on sliding with glute and hamstring.

Standing with your feet apart, bend knees and hold a squat position at the bottom.