Workout Schedule – December

Using Dumbells Lay with your back on the bench and the weights above you curling them towards your forehead, slow and controlled keeping your elbows shoulder width, but pointed to the ceiling.

Place the cable to the highest notch with a handle, starting with your arm straight towards the cable, then pull the cable towards your bicep and back, keep your elbow up, focus on only using your bicep to curl.

Start out sitting on a bench with your feet out in front of you, keeping your elbows close to your side while moving up and down.

Starting in a standing position, bend down and touch your hands to the ground. Jump both feet back to push-up position, then jump both feet back in and jump to come up. Repeat this sequence for every rep.

Using a weighted plate, grab it and hold it above your head with straight arms, then bend down in a circle motion behind and around your head one way, then repeat the opposite way.

Using a preacher curl machine, grab handle with one hand and curl towards bicep and back down. Repeat using your other arm.

Starting in a standing position, bend down and touch your hands to the ground. Jump both feet back to push-up position, then jump both feet back in and jump to come up. Repeat this sequence for every rep.

Grab two dumbbells and hold them with your palms up in front of your legs. Curl up towards your bicep then back down to starting position, then drag elbows up your body to holding the dumbbell 90 degrees, squeezing biceps at the top, then lowering back down. Keep alternating between the two.