Workout Schedule – January

standing up holding a DB in each hand, bend arms at the elbows by your sides (90 degree angle with your arms), lift up and out to 90 degrees then lower back down, keep repeating.

Kneeling down, start by holding a DB in each hand down by your sides, raise all the way up and out to the sides touching at the top in front of your face, then back down to starting.

On the ground get on your hands and feet (push up position), bend your arms one at a time to go down to a plank position keeping your core tight, then push back up one arm at a time to push up position, keep alternating up up down down.

Using a barbell, hold it with both hands palms facing down, lift it straight out in front of you to 90 degrees then back down, then reverse curl to shoulder press, then return to starting.

On the ground get on your hands and feet (push up position), bend your arms one at a time to go down to a plank position keeping your core tight, then push back up one arm at a time to push up position, keep alternating up up down down.

Using a smith machine, sit on the ground, hold the bar with one arm, shoulder press up and down, then repeat on other arm.

Using two DB’s, start with elbows up at a 90 degree both palms facing you, then open up both arms to the side still at 90 degrees with your elbows, then shoulder press to the ceiling, then bend back down to starting position.