Home Workout Schedule – June

Week 2 – Day 2 – Back & Shoulders

Superset 1

Around the Worlds – 5 sets of 20 reps

Lay on your belly with your arms straight up by your ears. Lift your arms and legs off the ground while keeping your arms straight and lower all the way out and around towards your butt. Lift back up to starting and do it again and keep alternating, up and around.

Plank Front to Side Raise – 5 sets of 20 reps per arm

Start in a push-up position on your toes and hands on the ground. Lift one arm up by your ear then lift it out to the side. Keep alternating from front raise to side raise. (if you have a dumbbell or some weight you can lift that front to side as well.)

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.

Superset 2

Plank Walks – 4 sets of 20 reps (2 walks is 1 rep)

Start on your toes and hands on the ground in a push-up position. Step one arm and leg out to the side for 2 then back to the left for 2 plank walks while keeping your core tight.

Push-Up Negatives – 4 sets of 10-15 reps

Start on your toes and hands in a push-up position. Slowly bend arms and lower body to the ground. Once your whole body touches the ground press back up to the top starting position.

Belly Pull-Downs – 4 sets of 20-25 reps

Lay on your belly with your arms straight up by your ears and your legs straight back. Lift both arms and legs off the ground, then pull and drive elbows down to your sides while squeezing your back. Finish by straightening back up by your ears.

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.