Home Workout Schedule – November
Week 3 – Day 2 – Upper Body
Push-Up Negatives - 4 sets of 10-12 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.
Dumbbell Concentration Curls - 4 sets of 10 reps per arm
Beginning (my grandma on the left) – Sitting on a chair, place elbow on inside of knee and use a lighter weight to curl.
Intermediate (my mom in the middle) – Kneeling on one knee, place elbow on the inside of your knee and use a medium weight to curl.
Advanced (me on the right) – Hold a squat position and place elbow on inside of knee. Use a heavier weight to curl.
Tricep Dumbbell Push-Ups - 4 sets of 10 reps
Beginning (my grandma on the left) – Place both hands on each dumbbell or on the ground in a triangle position with the weights. Kneel on both knees, bend arms and drive chest towards the ground as far as you can.
Intermediate (my mom in the middle) – Place both hands on each dumbbell or on the ground in a triangle position with the weights. Do one push up on knees and one regular push up.
Advanced (me on the right) – Place both hands on each dumbbell or on the ground in a triangle position with the weights and perform push-ups on your toes.
Dumbbell Curls - 4 sets of 15-20 reps
Using two dumbbells, start with both arms by your sides palms facing out. Curl up towards bicep then back down.
Dumbbell Single Arm Tricep Kickbacks - 4 sets of 12 reps per arm
Using one dumbbell, bend over with your back straight and lift your elbow back to 90 degrees. Straighten it back while keeping your elbow high the whole time.
In Push-Up, Out Push-Up - 4 sets of 8-10 reps
Get on your hands and toes on the ground in a push-up position, keeping your elbows by your side and feet together. 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.