Home Workout Schedule – January

Week 2 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 front to lateral raise - 10 total (front to lateral = 1 rep)

using two DB’s, start both arms by your sides palms facing towards your body, raise both arms up out in front of you to 90 degrees then back down, then lift straight out to the sides to 90 degrees then back down, then start over, keep repeating front to side raises.

Arnold press - 12 reps, 4x

using two DB’s, lift arms to a box position so elbows are 90 degrees, then press both DB’s to the ceiling straightening your arms, then bend back down to 90 turning arms so palms face you then turn back out to the press up, keep repeating.

Cardio burst:

Jump rope - 2 sets of 1:30

pretend you have a jump rope or you can use an actual jump rope if you want, beginning level is on the left, intermediate level is in the middle and advanced is high knee jumps on the right.

Superset 2

Single arm DB press - 12 each arm

holding one DB in one hand, place arm up and out at 90 degrees, press up to ceiling then back to 90 degree, keep repeating, keep elbow at 90 the whole time, then switch arms.

180 DB lateral raises - 10 reps, 4x

using two DB’s that is a good weight for you, you want to keep your arms straight so if you need to go lighter drop weight till you get good form first, start with both arms by your side, reach both arms out and all the way up to the top with straight arms, then back down to starting.

Cardio burst:

Jump rope - 2 sets of 1:30

pretend you have a jump rope or you can use an actual jump rope if you want, beginning level is on the left, intermediate level is in the middle and advanced is high knee jumps on the right.

SUPERSET 3: BURN OUT

Decline shoulder taps - 1 min

find a chair or your couch at home, place both feet on the chair hands on the ground, hips and bum down (push up position) alternate lifting one hand to opposite shoulder, continue tapping opposite shoulders, keep core tight.

DB front raises - 30 sec

using two DB’s, start both arms by your sides palms facing towards your body, raise both arms up out in front of you to 90 degrees then back down, then lift straight out to the sides to 90 degrees then back down, then start over, keep repeating front to side raises.

DB half arnolds - 30 sec, 2-3x or until failure

hold DB with elbows at a 90 degree angle palms out, then close arms so palms are facing you then back out to starting, use a weight that you are able to keep your elbows at 90 degrees the whole time while moving arms open and close.