Shoulders - Raises: if you have resistance bands, use them here; or you can use any household object that has some weight to it (get creative ex, Brick, rock, metal pole). I want you to use the one of the rules for weight lifting to make gains, this one being exhaustion from reps rather than weight. holding onto a brick with one arm, raise your arm until the brick is right in front of you, and then slowly lower it back down until your arm is just about at your side and then repeat. Nice slow reps with control and confidence.
You can do this same movement for side raises.
Reps of 20-30 on each side, scale accordingly with weight you are using. If you find yourself having to swing your arm to get to the next rep, STOP! bad form is not tolerated. and then do two additional sets, keeping good form in mind.
TIP 1: Always start with your dominate side because it is stronger. what ever number you get, you better damn well push it to get the same number on your weaker side.
Box Assisted Handstand Pushups:
These are easier than you think, and easy way to start out is to have your feet on an elevated surface in the position of a normal pushup. Slowly walk your hands back until you are in the position seen in the picture above, or as far as you feel confident in going, (you are stronger than you think, i promise). I want you to do 3 sets of 10, after the 10th rep, take your feet off the box and get into normal pushup form and do pushups until you can't lift your chest off the ground again with good form.
TIP 2: Be sure to stretch out after each set or workout, the more stretching the better, even flex the muscle group you are working to regain blood flow to the area.
Arms - For biceps we are going prison style for training, (Don't ask me why i know this). Pick up your school bag that is gathering dust in the corner since it is summer time, and fill it with any heavy objects you can find. I don't care how heavy the bag is as long as it makes you work hard.
Gripping onto the handle or strap, do bicep curls while standing up, one arm at a time. do not let your arm full extend at the bottom of the rep, and don't let your arm totally curl at the top (this keeps your bicep activated and working the whole time).
You can do this same movement as a reverse curl by simply reversing your grip. See Picture Below
Warm up with a moderately heavy bag, and add weight until you can only get 6-8 really difficult but doable reps, and then take out weight and go again (no rest) and then take out some weight and do it again. Switch arms are repeat. Follow this up by doing 12 reps with a decently heavy weight for 2 more sets. You can do this same pattern for both normal and reverse curls.
Pullups: Find a sturdy branch or ledge and do pullups or jumping pullups. Do them until you cant anymore, simple as that.
Triceps - Diamond pushups, With your hands on the ground in pushup form, except you are going to bring your hands together so that your hands form a diamond with your thumbs and pointer fingers.
3 sets of 20reps, if you fail, shake your arms out and then go right back into it until you get to 20reps, rest 1-2minutes and repeat.
Assisted Dips: Sit on the edge of a bench or sturdy chair. put your hands on the edge of the chair and support yourself on only your arms so you can move your butt off the edge of the bench/chair and using your feet to just keep you balanced. If this is to easy, you can use another elevated surface to put your feet up on so all the work your doing is going mostly to your arms.
4 or 5 sets, rep wise everyone will be different, do them until you are about to fail, but push it really hard.
No gym, No problem. Fitness Everywhere.
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