Home Workout Schedule – October
Week 4 – Day 2 – Shoulders & Triceps
Superset 1
Dumbbell Single Arm Tricep Kickbacks - 5 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.
Single Arm Dumbbell Press - 5 sets of 12 reps
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 Knees - 2 sets of 40 seconds
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.
Superset 2
Skull Crushers - 4 sets of 10-12 reps
Beginning (my grandma)/Intermediate (my mom in the middle) – Lay with your back flat and hips on the ground. Hold both dumbbells straight up to the ceiling then bend at elbows and drive weight towards the forehead, then back up to starting position.
Advanced (me) – Lay with your hips up off of the floor. (Challenges core a little bit more.)
Dumbbell Upright Rows - 4 sets of 15 reps
Using two dumbbells, start with both arms down by your sides with palms facing your body. Lift elbows/weights up towards your chin then back down to starting 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.
Superset 3
Dumbbell Front to Lateral Raise - 5 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.
Tricep Dips - 5 sets of 20 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.
Jump Rope - 2 sets of 40 seconds
If you don’t have an actual jump rope just pretend you do and still do the jump rope motion with your arms and jumping through your legs up and down, or you can use a real jump rope.