Your recommended exercises for this month. Try these exercises 3-4 times per week.
Bicep Hammer curls (3 sets 8-10)
Stand with feet shoulder-width apart with your feet placed over the middle of the band. Grab a handle in each hand with your fists facing forward, starting with your arms down at your sides. With palms facing in front of you, pull your arms toward your shoulders by bending at the elbow until you get a good bicep contraction. Slowly lower back down.
Lateral Raises (3 sets of 6-8 reps)
Stand with feet positioned over the center of a tube band, shoulder-width apart. Grip each handle with arms down at your side and palms facing in. Bending your elbows ever so slightly, raise your arms straight out to the side to shoulder-level. Slowly lower back down.
Diamond pushups (3 sets of 10-20 reps)
Get into pushup position but place your hands close together so your thumbs and index fingers touch. Keeping your body in a straight line with abs braced, lower your torso until your chest is just above the floor and then press back up.
Planks (3 sets x 60 seconds 90 second rest in between)
Start by getting into the position as if you were going to do a pushup. Bend your elbows and rest your weight onto your forearms and not on your hands. Your body should form a straight line from shoulders to ankles. Engage your core by sucking your belly button into your spine. Hold this position for the prescribed time.