Good Morning! I had a few people ask me about Aaron's (from Testimonial Tuesday last week) strength workout. He does this twice a week, circuit style. A day of rest between. His warm-up is usually a nice 20-30 minute brisk walk/jog. Please also remember to stretch/cool-down when working out!
How to:
DB Alternating Lunges
DB's are on each side of the body.
Lunge forward with first leg. Land on heel then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by forcibly extending hip and knee of forward leg. Repeat by alternating lunge with opposite leg
DB Rows
Bend over at the waist until the torso is parallel to floor or at 45 degree angle, abs in and knees slightly bent.
Hold medium-heavy weights straight down without locking the elbows.
Bend the elbows and pull the weights up until the elbows are level with the torso in a rowing motion. Try to keep the shoulders relaxed and away from the ears.
DB Squats
DB's are on each side of the body.
Bend knees forward while allowing hips to bend back behind, keeping back straight and knees pointed same direction as feet. Descend until thighs are just past parallel to floor. Extend knees and hips until legs are straight. Return and repeat
DB Lying chest press
Lie on the bench/floor with a dumbbell in each hand overhead, and then slowly lower until upper arms are parallel with shoulders.
Press dumbbells straight up, keeping a slight bend in your elbows.
Slowly lower dumbbells down.
Burpees
Begin in a squat position with hands on the floor in front of you
Kick/step your feet back in a pushup position.
Immediately return your feet to a squat position.
Leap up as high as possible from squat position.
DB Hammer Curls with Shoulder Presses:
Stand with your feet hip width apart. Pick up a set of 3 to 8 pound weights, with your palms facing in towards the sides of your legs.
Inhale as you bend your elbows, raising your hands towards your chest with your palms still facing in.
As you exhale, straighten your arms up over your head.
Inhale to lower your elbows back down towards your ribs.
The exhale, straighten your arms back down toward your legs.
DB Tricep Kickbacks:
Place one hand and the same knee on a bench and lean over so the back is flat.
Hold a dumbbell in the free hand and hold with the upper arm horizontal next to the upper body, the elbow bent to a right angle and palm facing in.
Straighten the elbow out behind you, ensuring the upper arm stays still.
Slowly return to the starting position.
* make sure that the upper arm and shoulder stay still throughout.
Spiderman's:
Start in the standard push up position, with your hands under your shoulders and your body in a straight line
As you lower your torso towards the floor, bend your elbows out to the side.
At the same time, lift one foot off the floor, bend the knee to the side up to hip level.
As you bend your elbows out to the side and lower your torso toward the floor.
Push-ups:
Get on the floor and position your hands slightly wider than your shoulders.
Raise up onto your toes so you are balanced on your hands and toes.
Keep your body in a straight line from head to toe without sagging in the middle or arching your back.
Your feet can be close together or a bit wider depending upon what is most comfortable for you.
Before you begin any movement, contract your abs and tighten your core by pulling your belly button toward your spine.
Keep a tight core throughout the entire push up.
Inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90 degree angle.
Exhale as you begin pushing back up to the start position
Don't lock out the elbows; keep them slightly bent.
Crunches:
Lie on mat with lower legs on bench. Place hands behind neck or head.
Flex waist to raise upper torso from mat. Keep low back on mat and raise torso up as high as possible. Return until back of shoulders contact mat. Repeat.
As with all forms of exercise, you should consult with your physician or healthcare professional before undertaking any of the fitness training discussed in this blog. Any application of the techniques, ideas, and suggestions in this blog should be used as a guideline. Always do a proper warm-up, stretch, and cooldown.
Sources:
http://www.exrx.net
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