Home Workout Schedule – August

Week 3 – Day 2 – Biceps & Triceps

Superset 1

Dumbbell Single Arm Tricep Kickbacks - 4 sets of 12 reps per arm

Using one dumbbell, bend over with your back straight and lift your elbow back to 90 degrees. Straighten it back while keeping your elbow high the whole time.

21's with Dumbbells - 4 sets of 7-7-7

Using dumbbells, hold one in each hand down by your sides with your palms facing out. Curl up to 90 degrees for 7 reps, then start at the top and open halfway to 90 degrees for 7 reps, then full curl for 7 reps.

Jumping Jack, Tuck Jump - 2 sets of 30 seconds

Beginning (gram on left) – Perform regular jumping jacks.

Intermediate (mom in the middle) – Perform a jumping jack and then alternate lifting one knee at a time.

Advanced (me on the right) – Perform jumping jack and a full tuck jump.

Superset 2

Tricep Arch to Push-Up - 4 sets of 10-15 reps

Lay on your belly with both palms on the ground and elbows up. Press through both hands to lift your upper body up two times, then press up to your toes and hands and perform two tricep push-ups. Keep alternating and repeating for the desired number of reps.

Dumbbell Concentration Curls - 4 sets of 10-12 reps per arm

Beginning (my grandma on the left) – Sitting on a chair, place elbow on inside of knee and use a lighter weight to curl.

Intermediate (my mom in the middle) – Kneeling on one knee, place elbow on the inside of your knee and use a medium weight to curl.

Advanced (me on the right) – Hold a squat position and place elbow on inside of knee. Use a heavier weight to curl.

Jumping Jack, Tuck Jump - 2 sets of 30 seconds

Beginning (gram on left) – Perform regular jumping jacks.

Intermediate (mom in the middle) – Perform a jumping jack and then alternate lifting one knee at a time.

Advanced (me on the right) – Perform jumping jack and a full tuck jump.

Superset 3

Hammer Curls - 4 sets of 10-15 reps

Using two dumbbells, (beginning=light weight, intermediate=medium weight, advanced=heavy weight) start with both arms by your sides with thumbs up/palms facing your legs. Curl up one arm towards your body/bicep, then return to starting and switch arms, alternating on each rep.

Intermediate (my mom in the middle) – Holding two medium weights, stand with your feet shoulder-width apart. Bend at the waist and reach down towards your toes with a flat back and a slight bend in your knees so it stretches the back of your legs, then stand.

Advanced (me) – Holding heavy dumbbells, bend at the waist and reach all the way down to your toes with a flat back so it stretches the back of your legs. Keep your legs as straight as you can, then stand.

Skull Crushers - 4 sets of 15 reps

Beginning (my grandma)/Intermediate (my mom in the middle) – Lay with your back flat and hips on the ground. Hold both dumbbells straight up to the ceiling then bend at elbows and drive weight towards the forehead, then back up to starting position.

Advanced (me) – Lay with your hips up off of the floor. (Challenges core a little bit more.)

Jumping Jack, Tuck Jump - 2 sets of 30 seconds

Beginning (gram on left) – Perform regular jumping jacks.

Intermediate (mom in the middle) – Perform a jumping jack and then alternate lifting one knee at a time.

Advanced (me on the right) – Perform jumping jack and a full tuck jump.

Core

Ball Reach to Leg Drop - 3 sets of 10 reps

Lay on your back with a ball between your feet. Reach up with your arms and legs together, grab the ball, then drop arms and legs down. Then reach back up and grab the ball with your feet. Drop both arms and legs down and keep repeating.

Leg Lifts - 3 sets of 15-20 reps

Laying on your back with legs pointed straight toward the ceiling, lower legs up/down while keeping your core engaged. Try not to arch your back.

Beginning (my grandma on the left) – Alternate dropping legs down one at a time with bent knees, place hands under bum for more support.

Intermediate (my mom in the middle) – Bend knees slightly while dropping legs down and up, place hands under bum for more support.

Advanced (me on the right) – Keep legs straight when dropping legs up and down, place hands on the ground to the side.