Workout Schedule – July

Sitting down holding two dumbbells with your elbows out at a 90-degree angle, press up and down.

Using two dumbbells, start with both arms straight by your sides. Bend and curl palms up towards you, then keep pressing and turn palms out to a shoulder press and straighten both arms at the top, then reverse and do the same thing on the way back down to starting position.

Using a machine, place forearms under the pads and lift to 90 degrees then come back down, using your shoulders to lift.

Using a bench, place your toes or knees on the bench 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.

Using dumbbells, start with both arms down by your sides. Drive both arms out and up to the top above your head, twist so your palms face each other at the top, then return to starting position.

Starting in push-up position, bend your arms one at a time to go down to a plank position while keeping your core tight. Then push back up one arm at a time to push-up position, alternating in an up up, down down pattern.

Using the ab bench, place hands on the handles at the top while laying on your back. Lift legs up and down while keeping your core tight and not allowing your back to arch.

Using an ab wheel, kneel down on the ground and place both hands on the sides of the ab wheel. Roll out and in while keeping your core tight, only going out as far as you can without letting your back arch.