Home Workout Schedule – November

Standing with your back against a wall, bend knees to 90 degrees with your back on the wall and hold the position for time.

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 (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 – (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.

Beginning – (my grandma) Holding two lightweight dumbbells or no weight, stand with your feet shoulder width. Bend at the waist with a flat back and your knees a little bent, reach as far as you can towards your toes so it stretches your legs, then stand.

Intermediate – (my mom in the middle) Holding two medium weights, stand with your feet shoulder-width apart. Bend at the waist and reach down towards your toes with a flat back and a slight bend in your knees so it stretches the back of your legs, then stand.

Advanced – (me) Holding heavy dumbbells, bend at the waist and reach all the way down to your toes with a flat back so it stretches the back of your legs. Keep your legs as straight as you can, then stand.

Beginning (gram on left) – Using a high chair, feet apart, arms out in front, sit down and up on the chair.

Intermediate (middle) – Using a bench or lower chair, feet apart, bend both knees and sit down then stand up with one leg.

Advanced (me on right) – With one leg on the ground and the other leg straight out, sit down on a bench with one leg and stand up one leg. Try to only use that one leg to sit and stand.

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.

Beginning (gram on the left) – Lying on your back with knees bent and both feet on the ground, push through heels and lift your hips to the ceiling before coming back down. Keep lifting up and down, squeezing glutes at the top.

Intermediate (mom in the middle) – Lying on your back with one knee bent and one foot on the ground, put your other leg up in the air. Push through the heel and lift hip to ceiling, squeezing glutes at the top of every rep.

Advanced (me on the right) – Place one foot up on a chair or bench, and point the other leg toward the ceiling. Push through the foot on the bench, lifting hips to the ceiling. Keep repeating while squeezing glutes at the top of every rep.