Home Workout Schedule – January
Week 4 – Day 2- Upper Body
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.
Sit ups w/DB reach - 30 sec
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.
Curl to press - 12 reps
using two DB’s, start with both arms down by your sides palms facing out, curl both weights up towards body then turn palms out and do a shoulder press to the top, then reverse back down, keep repeating, curl to shoulder press.
Reverse bicycles - 30 sec 4x
Plate slide outs (at home) - 30 sec
find a paper plate or something that slides on the carpet, place hands on plate and knees on the ground, slide the plate out and in, keep core tight don’t let back arch.
Reverse curls - 12 reps
Alt. v-ups - 30 sec, 4x
Beginning (example on left) – don’t lay all the way down, alternate driving your knees in one at a time, keep core engaged and tight.
Intermediate (middle example) – lay on back alternate driving one knee in at a time to opposite elbow, keep core tight.
Advanced (right example) – lay on back, keep shoulders and legs off the whole time, drive upper body to legs alternating v – ups, use core to lift body up each time.
DB ab twist to wall tap - 15 sec each side
DB concentration curls - 10 each arm
Beginning (my grandma on the left) – sitting on a chair, place elbow on inside of knee, use a light weight to curl.
Intermediate (my mom in the middle) – kneeling on one knee, place elbow on inside of knee, use medium weight to curl.
Advanced (me on the right) – hold a squat position, place elbow on inside of knee, and heavier weight to curl.
Kneeling oblique touches - 30 sec
Tricep DB push ups - 10 reps, 2-3x
Beginning (my grandma on the left) – place both hands on each DB or on the ground in a triangle position with the weights, kneel on both knees, bend arms and drive chest towards the ground as far as you can.
Intermediate (my mom in the middle) – place both hands on each DB or on the ground in a triangle position with the weights, do one push up on knees and one regular push up.
Advanced (me on the right) – place both hands on each DB or on the ground in a triangle position with the weights, perform push ups on your toes.