A Guided, At-Home Workout
Up and Down Planks
Starting from a forearm plank position, press up into a full plank/push-up position by pressing up with your right arm and then the left. Next, return to the forearm plank by going down to your forearm on the right and then the left. This is considered 1 rep. You can do this exercise from your knees if you need an easier modification.
Complete 6-10 reps leading with your right arm before switching to the left for another 6-10 reps.
Dumbbell Side Lateral Raises
Hold a dumbbell in each hand with your arms by your sides. Raise your arms out to the sides like an airplane with palms facing down, making sure to come no higher than shoulder level. Hold this top position for one second, then return your arms back to your sides.
Perform 10-20 reps.
Plank Shoulder Taps
Start from a full plank/push-up position. Next, alternate tapping your left shoulder with your right hand and then your right shoulder with your left hand. Aim to keep your body as still and centered as possible while you alternate tapping each shoulder, using your core as an anchor. Keep your neck and back in a neutral position and your feet shoulder-width apart.
Alternate shoulder taps for 30-60 seconds.
Supinated Front Raises
Hold one dumbbell in each hand with your arms by your sides and palms facing forward. From here, with a slight bend at the elbows, raise your arms straight up to shoulder height, hold for one second at the top, and then return to the starting position. Perform 10-20 reps.