Home Workout Schedule – November

Using one dumbbell (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 your elbow right by your head and focus on extending with your tricep only.

Using two dumbbells, (beginning=light weight, intermediate=medium weight, advanced=heavy weight) start with both arms by your sides with thumbs up/palms facing your legs. Curl up one arm towards your body/bicep, then return to starting and switch arms, alternating on each rep.

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.

Beginning (gram on left) – On your knees and hands on the ground, perform a push-up. Try and keep your elbows right by your sides to focus on triceps.

Intermediate (mom in middle) – Do one push-up on knees followed by one on toes, or do as many as you can on your toes and then the rest on your knees.

Advanced (me on right) – Place your feet up on a bench or stool and do a push-up. Keep your elbows right by your sides to focus on triceps while pushing up and down.

Using two dumbbells, start with both arms by your sides palms facing out. Curl up towards bicep then back down.

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.

Beginning (gram on left) – Use a low bench, keep knees bent and stay close to the bench. Dip as low as you can then straighten back up.

Intermediate (mom in middle) – Use a low bench, keep knees bent or try and straighten if you can. Dip up and down.

Advanced (me on right) – Use a higher chair, straighten legs out away from the bench and dip all the way down to 90 degrees and back up.

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.