Home Workouts

COVID-19 Edition

Workout #1: ARM DAY

[Optional: Running 2 miles]

Equipment needed: Dumbbell (2)- Varying weight

Rounds Performed: 3-Fatigues

Circuit ( 1 minute, 45 seconds, 30 seconds per exercise, except **)

1. Push Up

2. Shoulder flexion, scaption, abduction ** ( divide time by 3 for each)

- use two dumbbells

-flexion: keep arm straights and raise in front of you

-Scaption: Arms remain straight and are at a 45 degree angle

-abduction: arms straight and raise to the side at 90 degree angle

3. Plank to Push-up: As seen in the picture, you start on your elbows and starting with one arm, it will push up to straighten one arm and then the other. Then with the same first arm, it will lower back into the plank position. Start with the same arm for half the time and then switch the starting arms.

4. Shoulder Press- On the ground, starting with the dumbbell will start bent and then straighten up, keeping the wrist above the shoulder.

5. Shoulder Taps- start in straight arm plank position and alternate one arm remains straight while the other taps the opposite shoulder.