Home Workout Schedule – July

Stand holding dumbbells in both hands right by your sides with your palms facing your body. Lift both arms out and up to 90 degrees then back down to start position.

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.

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.

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.

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.

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.

Start with both arms by your side, holding a dumbbell in each hand. Reach both arms out and all the way up to the top with straight arms, then back down to starting. If you can’t keep your arms straight, use a lighter weight.

Hold a dumbbell with elbows at a 90-degree angle with your palms out, then close your arms so that your palms are facing you, then move back out to starting position. Use a weight that you are able to keep your elbows at 90 degrees the whole time while moving arms open and closed.

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 (grandma on the left) – On your side place both knees down or one knee down, hold yourself up with one elbow, dip hip up and down.

Intermediate (mom in the middle) – On your side hold yourself up with elbow and put one knee down for support or on toes.

Advanced (me on the right) – Perform the dips on elbow and toes, dip up and down.