Workout Schedule – October

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

Using the rope on the cables, stand away from the cable bent over slightly with a flat back. Grab both sides of the rope, pull towards hips then return to starting position. Keep your arms straight and focus on pulling with your back.

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 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.

Using the smith machine, lay on your back under the machine and reach up and grab the bar with your feet out in front of you. Pull yourself up towards the bar using your back, then return to starting position.

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.

Place one hand on a bench in a push-up position while holding a dumbbell in the other hand. Reach dumbbell towards the ground then drive your elbow back using your back. Return to straight while keeping your core tight. You can do this exercise on your knees if you need a modification.

Using the incline T-bar row machine, place both hands on the handles with your belly on the bench. Pull towards your chest, squeezing your back at the top, then return to starting position.

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.