Jamie Eason LiveFit 12-Week Trainer: At-Home Workout - Push Day

Some days, you just can't get to the gym, no matter what. This workout is designed for just such days.

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During the LiveFit 12-week trainer, the vast majority of your training will occur in the gym. But some days, you simply can't get there. Car trouble. A snowstorm. A no-show by the babysitter.

Not to worry. Even on days when you can't make it to the gym, you can still complete your session. Just follow one of my two emergency "break-glass-when-needed" workouts!

There are two of them: one for muscles that "push," like chest, quads and shoulders; and another for muscles that "pull," like biceps, back and hamstrings. This is the push workout.

Jamie Eason's At Home Workout Push Day
Watch The Video - 6:17


Watch the video, but here's the breakdown, including pointers, on the printed page:

1 SHOULDER PRESS with stability ball and dumbbells

  • Sit securely on a stability ball with your back in a rigid posture. Raise a set of dumbbells to the ready position where your elbows are in line with your shoulders.
  • To execute the movement, exhale as you exert an upward pushing effort. Bring the dumbbells together at the top of the movement before slowly lowering the weight back to the starting position.
  • Keep your core tight throughout the movement, not only to stay on top of the stability ball, but also to work your abdominals as much as possible.

Tip: The closer your feet are positioned together, the more your core will be engaged as you perform the movement.

2 FRONT/SIDE LATERAL RAISE with dumbbells

  • Standing with your feet together and your hands at your sides, raise the dumbbells upward in a lateral position until your wrists are parallel with your shoulders.
  • In the same continuous movement (keeping your elbows completely straight) rotate your arms inward until they're extended out in front of you.
  • Then, in a slow and controlled manner, drop the weight down to your thighs. This only constitutes a half rep. To complete the rep, retrace the same movements back to the starting position. Your hands should be at your side.
Side lateral raise

Tip: Keep constant tension on your shoulders by not completely relaxing in the downward positions. Keeping the dumbbells 3-4 inches away from your thighs will create maximal loading on the muscles.

3 REAR-DELT RAISE with dumbbells

  • While holding a set of dumbbells, stand with your feet together and your knees slightly bent.
  • Lean forward, rotating your torso over your hips until your body is at a 90-degree angle. It's important to keep your lower back arched in a concaved fashion; this will protect your back in the overextended position.
  • With your arms hanging below you and your elbows slightly bent, contract your shoulder muscles as you raise the weight upward and outward.
  • Raise the weight as high as you can above your shoulders without compromising proper form.
  • Then, with controlled form, lower the weight back to the starting position to complete the rep.

Tip: Looking up while in this stance will help your back stay in a correct and protected position. Dropping your chin will allow your back to bow and leave your spine vulnerable to injury.

4 CHEST PRESS with stability ball with dumbbells

  • While sitting on a stability ball and holding a set of dumbbells, slowly walk outward as the ball rolls from your rear end to the center of your back.
  • Your upper back and head should be supported, while your lower body is completely away from the ball and only supported by your feet.
  • By contracting your glutes and abdominals, elevate your hips until your body is parallel to the floor.
  • With your hands in line with your chest, press the dumbbells upward in a normal bench pressing movement while stabilizing yourself on the ball.
  • Keeping your hips elevated and your core tight, slowly lower the weight back down to your chest to complete the rep.
Chest Press

Tip: The closer your feet are positioned together, the more your core will be engaged as you perform the movement.

5 NARROW SQUAT with or without dumbbells

  • With your feet positioned approximately hip-width apart, slowly lower your body downward in a squatting position.
  • As you squat down, keep your chest up and butt back, while raising your arms out in front of you. This technique will help you stay balanced and keep your back in a straight position.
  • If you are using dumbbells, hold the weight at your side. When squatting down keep your arms straight and lower the weight toward your toes.
  • Make sure your knees do not extend over your toes when squatting, and go down until your thighs are at least parallel to the ground before rising back up to complete the rep.

Tip: Keep your toes raised within your shoes. This will keep your weight distributed on the balls of your feet and prevent your knees from extending over your toes, which will cause strain and injury.

6 LUNGES with or without dumbbells

  • Standing with your feet shoulder-width apart, lunge forward with one foot while keeping your other foot stationary.
  • As you descend into the lunge, keep your back straight and your hips rotated inward to maintain proper form.
  • At the bottom of the lunge, your front leg should be bent in a 90-degree angle and your back leg should be perpendicular to the floor.
  • Your front knee should not extend over your toes, and your back knee should come close to the floor without touching.
  • Rise up back to the starting position with both feet on the floor and do the same thing with the opposite leg to complete the rep.

Tip: Keep your toes raised within your shoes. This will keep your weight distributed on the balls of your feet and prevent your knees from extending over your toes, which will cause strain and injury.

7 SINGLE-LEG SQUAT with or without dumbbells

  • Position a chair directly behind you, and raise one leg on top of the chair while balancing on the other leg.
  • Keeping your back straight and your hips rotated inward, squat down using your elevated leg for balance and support.
  • Your front knee should not extend over your toes, and your back leg should lower with the squat but not be used to raise yourself back up.
  • Using the strength of your front leg, rise back up and continue this movement to failure before switching legs.
Single leg squat

Tip: Put your hands on your hips while executing this movement, and use them to manually rotate your hips inward. This technique will help prevent your upper body from leaning forward, and will help keep your knee from over-extending past your toes.

8 STANDING CALF RAISES with dumbbells for resistance

  • Position a dumbbell on the floor, close to something you can hold onto for balance.
  • Step onto the handle of the dumbbell with one foot, and hold the other foot off the floor.
  • Lower your heel below parallel and then using the strength of your calf muscle raise up as high as you can onto your toes.
  • Continue this movement to failure before switching legs.

Tip: Use the arm that you're using to hold onto only to balance yourself on the dumbbell, and not as a crutch to assist your calf doing the exercise.

9 NARROW PUSH-UP

  • Get into a normal push-up stance, but position your arms directly underneath your shoulders.
  • When lowering yourself from the plank position, keep your elbows tucked in by your side and in line with your wrists.
  • Push up maintaining the same strict position with your arms to complete one rep, and continue this movement to failure.

Tip: Keeping your abdominals flexed during your push-ups will activate your core, and ensure that your back is straight and not bowing (which can cause back strain).

Push Day
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