Home Workout Schedule – October

Beginning (grandma on the left) – Holding a light dumbbell in front of you or using no weight, stand shoulder width apart. Bend legs into a squat as far as you can then return to standing.

Intermediate (mom in middle) – Holding a medium weight on the back of your neck, squat to 90 degrees.

Advanced (me on the right) – Holding a heavy dumbbell on the back of your neck, squat deep past 90 degrees.

Start in a lunge on the ground and when you finish the lunge at the top lift your back leg and squeeze your glute to lift, then repeat, lunge to kickback.

Beginning – (my grandma) Stand with feet apart, bend knees into a squat then stand, no jump at the top.

Intermediate – (my mom in the middle) Start with your feet together then jump feet apart into a squat then return to starting position.

Advanced – (me) Start feet apart, bend knees into a squat and jump up and down. Keep repeating with your feet apart the whole time.

Put your back leg up on a stool, chair, or couch of some sort and place your other foot on the ground. Bend and lunge down and up, making sure you aren’t letting your knee go over your toe. Keep your weight in the middle and focus on pushing through your heel on the ground.

Beginning (gram on the left) – Standing with your feet together, step one leg back to a lunge then back together. Keep repeating while alternating legs.

Intermediate (mom in the middle) – Starting with your feet together, jump out to a lunge, then back to standing with your feet together. Keep repeating while alternating legs.

Advanced (me on the right) – Continuous hopping/jumping lunges, keep repeating and alternating legs.

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 (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 left) – Lay on your back and place the heel of each foot on a plate or slider. Lift hips up and slide the plates to your bum one foot at a time at a slow pace.

Intermediate (mom in middle) – Lay on your back and place the heel of each foot on a plate or slider. Lift hips up and slide both plates to your bum at a slow pace.

Advanced (me on right) – Lay on your back and place the heel of each foot on a plate or slider. Keep your hips lifted up the whole time and slide both plates to your bum at a slow pace.