Home Workout Schedule – March
Week 2 Day 2 – Upper Body
Superset 1 – 4 sets
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.
DB concentration curls - 12 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.
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 – 3 sets
DB half arnolds - 12 reps
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,
Single arm DB row - 12 each arm
Using a DB, reach arm down to ground holding the DB, then drive elbow back and pull DB 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.
In push up, out push up - 10 total
get on your hands and toes on the ground in a push up position, keep elbows by side and feet together and do a close (tricep push up), then jump both feet and hands apart and do a wide push up, then jump back in and keep alternating between the two.
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 3 – 4 sets
Walk out to push up - 10 reps
start with your hands touching your toes, then walk hands out to a push up position, perform a push up at the bottom, then walk your hands back in to your feet, keep repeating.
DB overhead tricep extensions - 12 each arm
using one DB, (Beginning=light weight, Intermediate=medium weight, Advanced=medium to heavy weight) start with one arm straight up by your ear, bend at the elbow behind your head then return to starting, keep elbow right by your head, focus on extending with your tricep only.
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.