Home Workout Schedule – January

Week 1 РDay 2- Upper Body

WARM UP:

Stretch or foam roll

5 min

Lateral raises (w/light DB or no weight) - 20 reps

using DB’s that you can keep good form, stand holding both DB’s right by your sides palms to your body, lift both arms out and up to 90 degrees then back down, keep repeating.

Up up down downs (at home) - 30 secs

start in a push up position on the ground, toes and hands, then drop to one elbow at a time, then press back up one arm at a time back to starting position on your hands, keep walking hands and elbows up up down down.

SUPERSET 1

DB dual tricep kickbacks - 10-12 reps

using two DB’s (beginning – light weight, intermediate – medium weight, advanced – medium to heavy weight) bend slightly over with back straight, bend arms with elbows up at 90 degrees, then extend both arms back to straighten them then return to bent position, try and keep elbows high, keep repeating.

Side plank knee lifts - 4 sets of 10-15 each side

Beginning (gram on left) – lay on side, both legs on the ground, lift only one knee up towards elbow then back down, keep repeating.

Intermediate/Advanced (middle and right examples) – hold side plank position, lift and crunch knee to elbow.

Cardio burst:

Burpees - 2 sets of 30 sec

start by standing on the ground, bend down touch hands to the ground and jump both feet back to push up position, then jump both feet back in and jump to come up, keep repeating.

Superset 2

DB overhead tricep extensions - 12 each arm

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.

Oblique twists 4 sets 30 total (15 each side)

sitting on the ground with your feet up and leaning slightly back to engage core, twist and touch side to side.

Cardio burst:

Burpees - 2 sets of 30 sec

start by standing on the ground, bend down touch hands to the ground and jump both feet back to push up position, then jump both feet back in and jump to come up, keep repeating.

Superset 3

Skull crushers - 20 reps

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

Advanced (me) – lay with hips up, challenges core a little bit more.

Tricep dips - 3-4x or until failure 20 reps

find two chairs, place one hand on each chair so your body is in the middle of the two, perform tricep dips, bending your elbows to 90 degree then back up.