Home Workout Schedule – October

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.

Stand on one leg, bend over, and reach your hand to your opposite toe, stretching your hamstring. Then stand back up and step back into a lunge. Keep alternating legs throughout the exercise.

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 (grandma on left) – Start feet together with one foot on a paper plate or slider and the other foot on the ground. Slide the foot on the plate out to the side while keeping your sliding leg straight and lunging the leg on the ground as deep as you can, then slide back into standing/starting position.

Intermediate/Advanced (middle and left) – Hold a medium to heavy dumbbell and try to lunge at least to 90 degrees or deeper each time.

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 (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.

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.

Using a bench, couch, or chair, step up onto it and lift the other knee at the top. Focus on pushing only through the leg on the bench to stand up.

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.