Workout Schedule – September

Week 3 – Day 3 – Back & Shoulders

Superset 1

Front to Lateral Raises - 4 sets of 10 reps

T Bar High Row - 4 sets of 10-12 reps

Use the barbell on the ground attachment with the T bar attachment with handles on each side. While keeping your back slightly bent, pull the bar to your chest, squeezing your shoulder blades together each time.

Jack Feet Tuck In – 2 sets of 40 seconds

Beginning (gram on left) – Walk feet one at a time into chest then walk back out, then walk both feet out to the sides one at a time then back in, keep repeating.

Intermediate (mom in middle) – Just perform a tuck in, driving knees into chest and back out, keep repeating.

Advanced (me on right) – Perform a tuck in and out jumping and then jack feet in and out, keep repeating.

Superset 2

Cable Seated Dual Low Rows – 3 sets of 12 reps


Using two handles on the cable while seated, pull handles towards your hips then return to starting position. Can do both arms together or single arms for a varied workout.

Cable Rope Front Raises – 3 sets of 12 reps

Bent Over Pick-Ups – 3 sets of 10 reps


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.

Modified Burpees – 2 sets of 40 seconds


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.

Superset 3

180 Lateral Raises – 4 sets of 10 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.

Incline Bench Dumbbell Low Rows – 4 sets of 12 reps

Jack Feet Tuck In – 2 sets of 40 seconds

Beginning (gram on left) – Walk feet one at a time into chest then walk back out, then walk both feet out to the sides one at a time then back in, keep repeating.

Intermediate (mom in middle) – Just perform a tuck in, driving knees into chest and back out, keep repeating.

Advanced (me on right) – Perform a tuck in and out jumping and then jack feet in and out, keep repeating.