Home Workout Schedule – July
Week 4 – Day 2 – Back & Shoulders
Single Arm Dumbbell Press - 5 sets of 15 reps per arm
Holding one dumbbell in one hand, place arm up and out at 90 degrees and press up to the ceiling then back to 90 degrees. Keep elbow at 90 degrees the whole time, then switch arms.
Belly Flys - 5 sets of 10-12 reps
Beginning (gram on left) – Don’t use dumbbells. Lay on belly with legs on the ground and arms up by your ears. Lift upper body and open arms up and out towards bum, then return to arms by your ears.
Intermediate (mom in middle) – Don’t use dumbbells or use super light weights. Lift both arms and legs off ground each time you open your arms.
Advanced (me on right) – While using dumbbells, lift arms and legs off the entire time you’re doing the exercise.
High Knees - 2 sets of 40 seconds
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.
Dumbbell Front to Lateral Raise - 5 sets of 10-12 reps
Using two dumbbells, start with both arms by your sides with palms facing towards your body. Raise both arms up and out in front of you to 90 degrees then back down, then lift straight out to the sides to 90 degrees then back down. Keep repeating front to side raises.
Dumbbell Upright Rows - 5 sets of 15 reps
Using two dumbbells, start with both arms down by your sides with palms facing your body. Lift elbows/weights up towards your chin then back down to starting position.
Burpees - 2 sets of 40 seconds
Beginning (gram on the left) – Reach down and walk feet out one at a time then back into standing, keep repeating.
Intermediate (mom in the middle) – Reach down and jump both feet back and out then back into standing.
Advanced (me on the right) – Reach down and jump both feet back into a push up then back into a jump at the top.
Dumbbell Single Arm Rows – 5 sets of 12 reps per arm
Using a dumbbell, reach your arm down to the ground then drive elbow back and pull the dumbbell towards your hip, squeezing your back at the top.
Beginning/Intermediate (left/middle examples) – Kneel on one knee to perform the rows.
Advanced (right example) – Perform rows in a lunge position.
Arnold Press - 5 sets of 15 reps
Using two dumbbells, lift arms to a box position so that your elbows are at a 90-degree angle, then press both dumbbells to the ceiling while straightening your arms. Bend back down to 90 degrees, turning arms so palms face you then turn back out to the press up.
Jump Rope – 2 sets of 40 seconds
Plank Hold - 3 sets of 1 minute
Beginning (grandma on the left) – perform a plank hold on both knees and elbows.
Intermediate (mom in the middle) – perform a plank hold on knees or toes and hands.
Advanced (me on the right) – perform a plank hold on elbows and toes, keep core tight, don’t arch back.
Side Plank Knee Lifts - 3 sets of 15 reps per 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.