Home Workout Schedule – November
Week 2 – Day 2 – Back & Shoulders
Dumbbell Lateral Raises - 4 sets of 10 reps
Stand holding dumbbells in both hands right by your sides with your palms facing your body. Lift both arms out and up to 90 degrees then back down to start position.
Single Arm Dumbbell Row - 4 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.
Modified 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.
Belly Flys - 4 sets of 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.
Single Arm Dumbbell Press - 4 sets of 10 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.
High Knee Taps - 2 sets of 40 seconds
Beginning (gram on the left) – Using a pillow on the ground, alternate stepping with one foot and tapping other the foot on the pillow. Keep switching and alternating.
Intermediate (mom in the middle) – Using a pillow on the ground, alternate hopping and tapping feet.
Advanced (me on the right) – Using a high bench or chair, alternate tapping each foot on top of the chair. Drive knees up and high on each rep.
Wide Dumbbell Back Flys - 4 sets of 12 reps
Holding a dumbbell in each hand, bend over slightly with a flat back. Start with both dumbbells in front of you, then open and drive both arms back and out with elbows slightly bent. Squeeze your back at the top of every rep.
Dumbbell Front to Lateral Raise - 4 sets of 10 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.