Home Workout Schedule – June

Week 1 – Day 2 – Upper Body/Arms

Superset 1

Tricep Dips – 4 sets of 20-25 reps

Find two chairs and place one hand on each chair so that your body is in the middle of the two. Perform tricep dips, bending your elbows to 90 degrees before returning to starting position.

Tricep Arch to Push-Up – 4 sets of 10-12 reps

Lay on your belly with both palms on the ground and elbows up. Press through both hands to lift your upper body up two times, then press up to your toes and hands and perform two tricep push-ups. Keep alternating and repeating for the desired number of reps.

Jump Rope – 2 sets of 1 minute

Superset 2

Walk Out to Push-Up – 4 sets of 10-15 reps

Bend over and touch your toes, then walk forward with your hands to a push-up position and perform a push-up, then walk hands back in towards your feet. Repeat for desired number of reps.

Up Up Down Downs – 4 sets of 20 reps

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.

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 3

Push-Up to Oblique Knee – 4 sets of 10-15 reps

Perform a push-up on your toes (or knees if needed), driving one knee into your elbow at the top of the push-up. Repeat this sequence while alternating knees until the desired number of reps is reached.

Alternating Side Reaches – 4 sets of 20-25 total reps

Start on your hands and toes in a push-up position on the ground. Turn your body to one side and lift one arm off the ground straight up to the ceiling, then put it back down and twist the other way lifting the other arm. Continue alternating arms until you finish the exercise.

Jump Rope – 2 sets of 1 minute