James Home Workout

Full Body Strength


10 Reps

Prime Movers – Pectorals, Triceps.

Key Points – Elbows tucked into the body putting emphasis on the pectorals. Control the movement on both the way up and the way down.

Lying Tricep Extension

10 Reps

Prime Movers – Triceps Brachii.

Key Points – Shoulders retracted, wrists straight, upper arm static. Make sure the DB touches the far side of your chest.

DB Row

20 Reps

Prime Movers – Latissimus Dorsi, Rhomboids, Teres Major, Teres Minor, Infraspinatus, Trapezius.

Key Points – Keep the dumbbells close to your body and use your back muscles, not your arms.


20 Reps

Prime Movers – Gluteus Maximus, Quadriceps, Soleus.

Key Points – Knees pointing in the same direction as your toes.

Bicep Curl

20 Reps

Prime Movers – Brachialis, Biceps Brachii, Brachioradialis.

Key points – Keep your elbows tucked into your side. Ensure full range of motion but don’t lock out the elbows.

Shoulder Press

20 Reps

Prime Movers – Trapezius, Serratus Anterior, Lateral Deltoid, Anterior Deltoid, Triceps Brachii.

Key Points – Shrug your shoulders at the top of the movement to raise the dumbbells even higher and avoid locking out your elbows.

Front Raise

15 Reps Each Side.

Prime Movers – Lateral Deltoid, Anterior Deltoid, Serratus Anterior, Pectoralis Major (Upper).

Key Points – Don’t swing the dumbbells, keep the movement slow and deliberate.

Lateral Raise

20 Reps

Prime Movers – Lateral Deltoid, Anterior Deltoid, Serratus Anterior.

Key Points – Keep your shoulders retracted and elbows slightly bent.


Reverse Crunch

20 Reps

Prime Movers – Rectus Abdominis.

Key Points – Exhale as you drive your knees into your chest, push your hands and forearms through the floor throughout the movement, don’t let your feet rest of the floor when you straighten your legs out.

Heel Taps

20 Reps

Prime Movers – Rectus Abdominis, Obliques

Key Points – Keep your shoulders off the ground and your neck in line with your body, twist to the side exhaling and contracting your obliques.

Single Leg Plank

30 Seconds

Prime Movers – Rectus Abdominis

Key Points – Keep your hips in alignment with your body, hold your core tight and take deep breaths.