Workout Schedule – November

Hold two dumbbells in your hands and squat down so both knees are bent (dumbbell will hang by ankles.) Then pull up towards body squeezing back (like you’re pulling your pants up) and return to starting position.

Grab two cables across from each other (one in each hand), stand slightly forward so your arms are slightly behind your body, then pull both arms straight up with your palms up to 90 degrees. Lower back down to starting position and repeat for the desired number of reps.

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.

Grab two dumbbells and lay on your back on a bench with your shoulders up and feet straight out and up. Hold the dumbbells with bent arms right by your armpits then press arms straight up to the ceiling while bringing your feet straight up as well, then lower arms and legs back to starting position.

Using dumbbells, perform a wide fly hitting a box shape at the top of every exercise.

Start with your hands and toes on the ground and perform a push-up. You can also modify and do them on your knees for an easier exercise.

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.

Using a back machine, reach up and grab one handle and pull down towards your body, squeezing your lat at the bottom of every rep.

Using two dumbbells lay on your back on a bench or the ground. Start with both arms straight up palms together and open your arms all the way down with your elbows slightly bent towards the ground. Drive arms back up together and keep repeating.