Home Workout Schedule – September

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.

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 (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 – don’t put back leg on bench and no weights, just lunge on the ground (grandma in the back), Intermediate – (my mom) leg up on bench, don’t go as low each time, use light weights, Advanced – (me) leg up on bench, use heavier weights, go as deep as you can almost touching your knee to the ground each time.

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.

Starting with feet shoulder width apart, bend both knees into a squat 2 times, then bend the 3rd time and jump at the top (squat jump.) Continue repeating 2 squats 1 squat jump.

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.

Starting with your feet together, bend both knees into a squat position. Step out to the right 2 times staying in a squat, then repeat 2 times to the left. Keep alternating 2 squats right/2 squats left and stay low the entire time (try to never stand up.)

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.

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.