Workout Schedule – September

Using a flat bar with both arms tricep pushdowns.

Sitting down on the ground, grab a dumbbell or some sort of weight and sit back so your core is engaged. Twist and touch the weight side to side working your obliques. Lift your feet up to make it more advanced.

Grab a med ball or a low step and run in place driving your knees up, alternating tapping each foot on top of the ball or step. Keep your core tight throughout the exercise.

Using Dumbells Lay with your back on the bench and the weights above you curling them towards your forehead, slow and controlled keeping your elbows shoulder width, but pointed to the ceiling.

Perform a sit up using an ab bench and a plate, dumbbell, or med ball for added weight.

Grab a med ball or a low step and run in place driving your knees up, alternating tapping each foot on top of the ball or step. Keep your core tight throughout the exercise.

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.

Using a barbell, slightly bend knees while keeping your back flat (slight bend over.) Hold the barbell with both hands behind the back of your knees. Extend the barbell in and out while keeping elbows at a 90-degree angle. Focus on using your triceps.

While in the push-up position put your hands together, do a pushup. Keeping your elbows as close to your body as you can.

Laying on the ground, drive upper body and opposite knee to opposite arm at the top then return to laying. Continue to alternate sides throughout the exercise.