Workout Schedule – July

Using a high row machine, place both hands on the handles and pull towards your body, squeezing back at the bottom of every rep.

Using a machine, place both hands on the handles, starting with your hands by your ankles. Slightly bend at your waist while keeping your back straight then lift and lower using only your delts.

Beginning (gram on the left) – Using a pillow on the ground, alternate stepping with one foot and tapping other the foot on the pillow. Keep switching and alternating.

Intermediate (mom in the middle) – Using a pillow on the ground, alternate hopping and tapping feet.

Advanced (me on the right) – Using a high bench or chair, alternate tapping each foot on top of the chair. Drive knees up and high on each rep.

Place two dumbbells under your hands while holding a push up position. Drive one elbow back lifting one arm off the ground while the other arm stays on the ground for support, then drive back down to the ground. Repeat with the other arm. Continue to exercise alternating arms while keeping your core tight and using your back/lats to lift each time.

Using the cable machine move the cable attachments so they are both in line with your shoulders. Face the cable machine and grab the cable across your body with each hand. Keep your arms straight and pull out and back using your delts to pull.

Beginning (gram on the left) – Using a pillow on the ground, alternate stepping with one foot and tapping other the foot on the pillow. Keep switching and alternating.

Intermediate (mom in the middle) – Using a pillow on the ground, alternate hopping and tapping feet.

Advanced (me on the right) – Using a high bench or chair, alternate tapping each foot on top of the chair. Drive knees up and high on each rep.

Using a triangle shaped cable attachment, sit in front of the cable and place both hands on the handles. Pull the handle towards your chest, squeezing your shoulder blades together then return to starting.

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

Using the rope machine, place one hand on the rope and pull down, squeezing your back each time you pull. Do multiple reps with one arm, then switch arms and repeat.

Using the rope machine, place one hand on the rope and pull down, squeezing your back each time you pull. Keep repeating then switch arms.

Starting in a standing position, bend down and touch your hands to the ground. Jump both feet back to push-up position, then jump both feet back in and jump to come up. Repeat this sequence for every rep.