1.Alternating DB chest press on floor (lying flat press DB to ceiling elbow touches floor at bottom) 3 x 12 @ 12 pounds

2.DB bent over row alternating DB in each hand bend over with straight back alternately row dumbbells to squeeze back. 3 x 12 @ 10-15 pounds

3.KB upright row holding 10 pound KB with both hands pull KB up to shoulder height – stand up straight 3 x 12

4.DB curls: keep base of weight touching the entire time 3 x 12 @ 10 pounds

5. DB skull crushers – 2 DBs – lying on floor bend at elbow to bring DB next to head then extend back to ceiling 3 x 12 @ 5-8 pounds.

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Fast paced step ups x 20 seconds

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leg raises x 15 then hold last one above floor

Alternating leg tucks x 15

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Twists x 15

1.Push-ups – As many reps as possible. Modify if necessary. 3 rounds

2.Resistance band bent over row: Place foot close to handle on one side – lean over top of band and pull elbow up to body 12 times – then repeat on other side. (I have a red band with black handles.)

3.Resistance band shoulder press: Stand on band with both feet and press handles up to ceiling 12 times or 1 side at a time band held behind arms. 3 x 12.

4.Bicep curl with body bar: 3 x 15 (I have a 10 pound body bar).

5. Tricep extension with body bard: Hold bar above head elbows forward and bend back behind head then extend up toward ceiling. 3 x 15.

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Alternating leg tucks (15).

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Hold feet just above floor as long as possible.

Squat jumps (15).

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Ab crunches: tuck both arms and both legs to squeeze stomach – extend all the way each time (15).

1. Alternating shoulder press (keep elbows forward & press straight up to ceiling) (left side first) 8-10 pounds 12 reps
2. Alternating bent-over row (hinge at hips – keep legs straight – alternately pull dumbbells up to side to squeeze back) 10 pounds 12 reps
3. Alternating DB chest press on floor (hold DBs diagonal – press DBs straight up to ceiling) 10 pounds 12 reps
4. Tricep kickback (hinge at hips – lift elbows – and repeatedly extend and bend elbow to squeeze tricep – only elbows move) 5 pounds 12-15 reps
5. Resistance band bicep curl (one leg on middle of band curl both arms together) 12-15 reps

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Mountain climbers (25 seconds)

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Russian Twists with medicine ball (slow) 15 twists

Jumping jacks (30 jumps)

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Ab crunches – tuck elbows &knees together holding 5 pound DB (12-15)

DB Chest Press 3 sets x 12-15 reps @ 10 pounds

Lying flat on floor elbows at 45 degree position press towards ceiling

Standing Resistance Band Row 3 sets x 15 reps

Band under feet find proper resistance – hinge at hips and row while squeezing back muscles

Resistance Band Tricep Extension 3 sets x 12-15 reps

Band placed between thumb and pointer finger – behind back in opposite hand – extend toward ceiling

DB Curl w / forearm rotation 3 sets x 12-15 reps 8-10 pounds

Start with hands in hammer curl position – rotate palm upward as you curl

DB Lateral Shoulder Raise 3 sets x 12-15 reps @ 5 pounds

Raise to shoulder height

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Jump Rope Jumps 30 seconds

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Flutter Kicks (small alternating kick) 30 seconds

Jumping Jacks 20-30 seconds

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X-Tucks

Beginning with body in X stance then tuck arms and legs together in the middle to squeeze stomach

My trainer at the gym wrote a new routine for me to do. This is auspicious because New York City might shut down again. The number of coronavirus infections is rising here.

You can click on my Home Gym category link to bring up the prior workout routines. There I also have blog entries that talk about how to do the routines.

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Push-ups (One set standard push-up; sets 2 & 3 modified on knees) (As many as possible)

Kettlebell underhand row (3 sets x 12-15 reps; 15 lbs)

Dumbbell curl (Standing up against door; keep elbows back) 3 sets x 12-15 reps x 10 lbs

dumbbell tricep kickbacks (Holding on to coffee table; keep elbows up; extend forearms back) 3 sets x 12 reps x 5-8 lbs

Kettlebell upright row (raise elbows above shoulders) 3 sets x 15 reps x 10-15 lbs

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Jumping jacks (30)

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Bicycles abs (16-20)

Medicine ball slams straight (20 throws)

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Alternating leg raises (16-20)