Home Workout Schedule – September

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.

Using a paper plate or something that slides, place one foot on the slider and other foot on the ground. Start with your feet together, then slide the foot on the slider out while keeping your leg straight and bending the other leg into a lunge. Slide back to standing and keep repeating for the desired number of reps.

Standing on the ground, step forward with one leg and do a lunge, then repeat using the other leg, then jump out both legs into a squat and keep repeating the three in sequence.

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 – (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.

Beginning (on the left) – Put one foot on a slider/paper plate and your other foot on the ground. Slide back the foot on the plate to a bent leg lunge, then return to starting.

Intermediate (middle) – Hold one dumbbell under your chin and slide with a straight leg.

Advanced (on the right) – Holding two dumbbells by your sides, go as deep as you can and slide with a straight leg.

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.

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.