Home Workout Schedule – October
Week 2 – Day 2 – Shoulders
Superset 1
Decline Push-Ups (Toes or Knees) - 5 sets of 10-12 reps
Using a chair or couch at home, place your toes or knees on the chair and your hands on the ground with your hips pointed towards the ceiling. Bend arms and drive the top of your head to the ground and back up. Continue until you reach the desired number of reps.
Single Arm Dumbbell Press - 5 sets of 12 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.
Plank Hold - 1 minute
Beginning (grandma on the left) – perform a plank hold on both knees and elbows.
Intermediate (mom in the middle) – perform a plank hold on knees or toes and hands.
Advanced (me on the right) – perform a plank hold on elbows and toes, keep core tight, don’t arch back.
Superset 2
Dumbbell Half Arnolds - 5 sets of 12 reps
Hold a dumbbell with elbows at a 90-degree angle with your palms out, then close your arms so that your palms are facing you, then move back out to starting position. Use a weight that you are able to keep your elbows at 90 degrees the whole time while moving arms open and closed.
180 Dumbbell Lateral Raises - 5 sets of 10 reps
Start with both arms by your side, holding a dumbbell in each hand. Reach both arms out and all the way up to the top with straight arms, then back down to starting. If you can’t keep your arms straight, use a lighter weight.
Plank Hold - 1 minute
Beginning (grandma on the left) – perform a plank hold on both knees and elbows.
Intermediate (mom in the middle) – perform a plank hold on knees or toes and hands.
Advanced (me on the right) – perform a plank hold on elbows and toes, keep core tight, don’t arch back.
Superset 3
Dumbbell Lateral Raises - 3-4 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.
Plank Walks - 3-4 sets of 1 minute
Start on your toes and hands on the ground in a push-up position. Step one arm and leg out to the side for 2 then back to the left for 2 plank walks while keeping your core tight.
Plank Hold - 1 minute
Beginning (grandma on the left) – perform a plank hold on both knees and elbows.
Intermediate (mom in the middle) – perform a plank hold on knees or toes and hands.
Advanced (me on the right) – perform a plank hold on elbows and toes, keep core tight, don’t arch back.