Home Workout Schedule – February

Week 4 – Day 2 – Upper Body

Superset 1

Plank to Side Plank Rolls – 4 sets of 20 reps total

Start on the ground on your elbows and toes in a plank position. Roll onto one elbow while reaching the other arm to the ceiling, keeping your core and side tight. Then roll back to plank and repeat on the other side. Continue alternating sides for each rep.

Bear Crawls – 45 seconds

Start on the ground on your hands and feet with your hips in the air (pike position.) Walk hands and feet forward and back, alternating with each rep.

High Knees – 2 sets of 1 minute

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

Jack Push-Up – 4 sets of 10-15 reps

Start on the ground on your hands and toes in a push-up position. Jump feet out and bend arms to a push-up, then press back up and jump feet back together.

In Push-Up, Out Push-Up – 4 sets of 12 reps total (in and out is 1 rep)

Get on your hands and toes on the ground in a push-up position, keeping your elbows by your side and feet together. Do a close tricep push up, then jump both feet and hands apart and do a wide push up, then jump back in and keep alternating between the two.

Jump Rope – 2 sets of 1 minute

Superset 3

Side Plank Dips – 4 sets of 20-25 reps per side

Start on the ground on elbow and feet with your hips off the ground. Dip hip toward the ground then back up. Continue dipping down and up.

Plate Slide Outs – 4 sets of 15-20 reps

Find a paper plate or something that slides on the carpet. Place hands on the plate and knees on the ground. Slide the plate out and in, keeping your core tight and preventing your back from arching.

High Knee – 3 sets of 1 minute

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.