Home Workout Schedule – October
Week 1 – Day 2 – Triceps & Arms
Tricep Dips - 4 sets of 20-25 reps
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.
Tricep Arch-Up to Push-Up - 4 sets of 10-12 reps
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.
Walk Out to Push-Up - 4 sets of 10-15 reps
Beginning (gram on left) – Start standing, then place both knees down and hands out in front of you and perform a push up on your knees then stand back up, keep repeating.
Intermediate/Advanced (mom in middle and me on right) – Start standing, reach hands down to toes, walk out hands to push up then walk hands back into standing (intermediate can always do the push up on your knees if needed.)
Up Up Down Downs - 4 sets of 20 reps
Start in a push-up position on the ground, toes and hands, then drop to one elbow at a time, then press back up one arm at a time back to starting position on your hands, keep walking hands and elbows up up down down.
Push-Up to Oblique Knee - 4 sets of 10-15 reps per side
Perform a push-up on your toes (or knees if needed), driving one knee into your elbow at the top of the push-up. Repeat this sequence while alternating knees until the desired number of reps is reached.
Dumbbell Concentration Curls - 4 sets of 10-12 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.
Curl to Press - 4 sets of 12 reps
Start holding a dumbbell in each hand 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.