Home Workout Schedule – November

Beginning (my grandma) – using light or no weights, lift knee on the ground then step back into a lunge on the ground. (Don’t use a bench or chair.)

Intermediate (my mom in the middle) – use no weights or lighter weights with a low bench to step up on.

Advanced (me) – use heavier weights and higher chair for step up.

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

Standing with your feet apart, bend knees into a squat position, pulsing at the bottom and staying low.

With your feet apart, bend over and reach towards your toes. Sit back in your hips and stretch your hamstrings, then return to start position. Bend knees into a squat and continue alternating between the two motions.

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/Intermediate (gram on the left/mom in middle) – Using no weight and starting on all fours, kick one bent leg back and out while squeezing your glute at the top of every rep. Try not to arch your back.

Advanced (me on the right) – Using a dumbbell or resistance band and starting on all fours, kick one bent leg back and out while squeezing your glute at the top of every rep. Try not to arch your back.

Using a stool, chair, or the couch, step up with one leg and lift your knee at the top, then step off and do a frog jump on the ground.

Beginning/Intermediate (gram on the left/mom in middle) – Using no weight and starting on all fours, kick one bent leg out to the side, squeezing your glute at the top of every rep. Try not to arch your back.

Advanced (me on the right) – Using a dumbbell or resistance band and starting on all fours, kick one bent leg out to the side, squeezing your glute at the top of every rep. Try not to arch your back.