Home Workout Schedule – April
Week 3 Day 1 – Back and Core
Superset 1 – 3 sets
Sit ups w/ DB reach - 20 reps
Beginning/Intermediate – use no DB, slowly roll down and up performing a sit up, if you can’t go all the way down just try and go down to touch your lower back then sit up, keep core engaged the whole time. Advanced (me on the right) – use DB.
Wide DB back flys - 12 reps
holding a DB in each hand, bend over slightly with back flat not hunched, start with both DB in front of your, then open and drive both arms back and out with elbows slightly bent, squeeze back at the top of every rep.
Alt. scissor v-ups - 15 each leg
laying on your back, feet and shoulders off the ground, alternate lifting one leg at a time, alternating v ups.
Superset 2 – 4 sets
Scissor to tuck in - 15 reps
laying on your back, shoulders and legs off the ground, with your legs straight out, open and close your legs, then drive knees in and back out, keep repeating scissor to tuck in.
Single arm plank rows - 12 each arm
place one hand on a bench in a push up position, hold a dumbbell in the other hand, reach dumbbell towards the ground then drive your elbow back using your back, then return to straight, keep core tight, you can go on your knees if you need modification.
Side plank hip dips - 12 each side
Beginning (grandma on the left) – on your side place both knees down or one knee down, hold yourself up with one elbow, dip hip up and down. Intermediate (mom in the middle) – on your side hold yourself up with elbow and put one knee down for support or on toes. Advanced (me on the right) – perform the dips on elbow and toes, dip up and down.
Superset 3 – 4 sets
Mtn. climber slides - 50 reps
find two paper plates or two things that slide on the carpet, get in a push up position hands and toes on the ground, one foot on each plate, alternate driving knees into your chest/sliding plates in and out alternating.
Belly pull downs - 20 reps
lay on your belly, arms straight up by your ears/legs straight back, lift both arms and legs off the ground, then pull and drive elbows down to your sides, squeezing your back, then straightening back up by your ears.