Home Workout Schedule – April
Week 2 Day 2 – Shoulders and Triceps
Superset 1 – 4 sets
DB overhead tricep extensions - 12 reps
using one DB, (Beginning=light weight, Intermediate=medium weight, Advanced=medium to heavy weight) start with one arm straight up by your ear, bend at the elbow behind your head then return to starting, keep elbow right by your head, focus on extending with your tricep only.
Curl to press - 12 reps
using two DB’s, start with both arms down by your sides palms facing out, curl both weights up towards body then turn palms out and do a shoulder press to the top, then reverse back down, keep repeating, curl to shoulder press.
High Knees – 2 sets of 40 seconds
Alternate lifting your knees up and down as high as you can get them, as fast or slow as you want to go to get your heart rate up.
Superset 2 – 3 sets
Decline push ups (toes or knees) - 10 reps
find a chair or your couch at home, place toes or knees on the chair and hands on the ground with your hips up to the ceiling, bend arms and drive the top of your head to the ground and back up, continue pressing down and up.
DB single arm tricep kickbacks - 12 each arm
using one DB, bend over with back straight, lift elbow back at 90 degrees, straighten it back and in keeping your elbow high the whole time. Beginning (my grandma) use light weight, Intermediate (my mom in the middle) use medium weight, Advanced (me) use heavier weight.
High Knees – 2 sets of 40 seconds
Alternate lifting your knees up and down as high as you can get them, as fast or slow as you want to go to get your heart rate up.
Superset 3 – 10 sets (or until failure)
Walk out to push up - 10 reps
start with your hands touching your toes, then walk hands out to a push up position, perform a push up at the bottom, then walk your hands back in to your feet, keep repeating.