Twisting lunge
A. Stand with feet parallel, arms at sides. Take a large step backward with left foot.
B. Turn so your upper body faces all the way to the left, and pivot both feet so your left foot faces forward and your right foot faces out (heel of left foot is perpendicular to right). Lower hands toward floor over left leg, being careful to keep left knee in line with left ankle. Pivot back to center and repeat on opposite leg. Do 12 to 15 reps; switch sides.
This one move works your arms, core, legs, and bottom.
Stand with feet shoulder-width apart,
holding a 5- to 10-pound dumbbell in each hand,
elbows bent 90 degrees, with palms facing forward.
Keeping chest up, squat down.
As you lift back up through glutes, twist body to the left, allowing feet to pivot so that right heel lifts off the floor. At the same time, press dumbbells overhead. Return to start. Switch sides and repeat. Do 16 reps, alternating sides. Do 3 sets.
Thursday, 16 December 2010
Wednesday, 1 September 2010
The Special One....
This workout...taxes your cardiovascular system while at the same time building up your strength and muscle endurance...the only equipment needed for this is a DICE and more important GUTS to get it done..
Stage 1.... Roll the dice to get your excerice..follow this guide 6 numbers 6 excercises
1.. Push ups
2.. Squat " body weighted "
3.. Moutain climber
4.. sit up / crunches
5.. Jumping Jacks
6.. Lunge ( alternating leg to leg )
Stage 2.
Roll the dice again to get the number of sets..what happens if you roll the same number on the second roll that u did on the first..it could get interesting.
each routine should be done to 20 reps if possible, well thats if you can make it through the challange that is.
Have Fun peeps
Stage 1.... Roll the dice to get your excerice..follow this guide 6 numbers 6 excercises
1.. Push ups
2.. Squat " body weighted "
3.. Moutain climber
4.. sit up / crunches
5.. Jumping Jacks
6.. Lunge ( alternating leg to leg )
Stage 2.
Roll the dice again to get the number of sets..what happens if you roll the same number on the second roll that u did on the first..it could get interesting.
each routine should be done to 20 reps if possible, well thats if you can make it through the challange that is.
Have Fun peeps
Treadmill workout...september 1st...new month/new challange
Set treadmill incline at 1.0% and warm up for 5 min at 60% of maximum heart rate
Raise incline to 2.0% and run 1 minute at 80-85% of maximum heart rate
Run 1 minute at 55-60% of maximum heart rate
Continue alternating these two intervals for 20minutes at the very least....
again have fun and once again it will make a difference thats a promise
Raise incline to 2.0% and run 1 minute at 80-85% of maximum heart rate
Run 1 minute at 55-60% of maximum heart rate
Continue alternating these two intervals for 20minutes at the very least....
again have fun and once again it will make a difference thats a promise
New September Cardio Workout
Jump Rope 1 Min without resting,
Do 30 push ups for 30 secondswithout resting
Jump rope for 30 secondswithout resting
Do push ups for 30 seconds rest 1 minute and repeat.
Continue in this fashion for 20 minutes of total work....
Enjoy..it does make a difference i can assure you of that
Do 30 push ups for 30 secondswithout resting
Jump rope for 30 secondswithout resting
Do push ups for 30 seconds rest 1 minute and repeat.
Continue in this fashion for 20 minutes of total work....
Enjoy..it does make a difference i can assure you of that
Thursday, 26 August 2010
4 Week Ultimate Female Fitness Routine
Part 1....
Whole Body Circuit training
do the weighted workout 3 x a week...either mon..wed..fri or tues..thurs..saturday
before each workout, warm up for at least 5 min to 10 min using treadmill, bike, or any other machine of your choosing...or if you want to make it simple running on the spot..or jumping jacks should do the trick.
preform these exercises in circuit fashion...resting 2 min after each circuit and do this for 3 sets.
on non weight training days do at least 30 min of walking or cycling at a low intensity 60/70% of maximum heart rate.
ROUTINE
LEG PRESS MACHINE
alternative body weighted squat 3 sets 15 .. 15 .. 20 reps to finish on final set
LAT PULLDOWN'S
SEATED CHEST PRESS
alternative Bench press
SHOULD PRESS ( machine )
alternitive seated dumbell shoulder press
TRICEP KICKBACKS
alterntive Bench Dips
STANDING BARBELL CURLS
STANDING CALF RASIES
CRUNCHES
finish with stretching for 10 minutes at the end.....
Thats it stage 1 complete
Whole Body Circuit training
do the weighted workout 3 x a week...either mon..wed..fri or tues..thurs..saturday
before each workout, warm up for at least 5 min to 10 min using treadmill, bike, or any other machine of your choosing...or if you want to make it simple running on the spot..or jumping jacks should do the trick.
preform these exercises in circuit fashion...resting 2 min after each circuit and do this for 3 sets.
on non weight training days do at least 30 min of walking or cycling at a low intensity 60/70% of maximum heart rate.
ROUTINE
LEG PRESS MACHINE
alternative body weighted squat 3 sets 15 .. 15 .. 20 reps to finish on final set
LAT PULLDOWN'S
SEATED CHEST PRESS
alternative Bench press
SHOULD PRESS ( machine )
alternitive seated dumbell shoulder press
TRICEP KICKBACKS
alterntive Bench Dips
STANDING BARBELL CURLS
STANDING CALF RASIES
CRUNCHES
finish with stretching for 10 minutes at the end.....
Thats it stage 1 complete
Monday, 28 June 2010
Routine of the week
40 PULL UPS
50metre ROW
CLEAN AND PRESS LIFTS
1000Metre ROW
100 Press ups
Try this routine for a month to see how much can achieve by doing this plan
50metre ROW
CLEAN AND PRESS LIFTS
1000Metre ROW
100 Press ups
Try this routine for a month to see how much can achieve by doing this plan
Thursday, 10 June 2010
New Workout Plan of the week
Have Been Using this routine with a couple of clients in the last few weeks and it seems to be a real winner... if you fancy a challange have a go at this and let me know if anything happens
Treadmill – running for eight minutes at 6.5mph to warm the legs up for intensive leg work
Bodyweight squats: A few sets of 2–25 squats, followed by dumbbell rows while in squat position
Reverse Lunges: 2 – 3 sets per leg of 12 lunges
Squat Jumps - plyometric set of squats with a dynamic jump up afterwards.
Bicep Curls while standing in a Lunge position – 18 reps. This is supersetted with;
Lateral Raises from a Lunge Position (switch leg position) 1 set of 18 reps. This superset is done for 3 sets
Dumbbell Triceps Extension (laying on back): 2 – 3 sets of 20 reps
Treadmill – running for eight minutes at 6.5mph
Incline Crunches: 20 reps
Prone Kneeling Leg Extensions: 2-3 sets per leg x 18 reps per set
Treadmill: 7 minutes of gentle jogging to cool down
Forward Lunges: 2 – 3 sets of 20 reps
Travelling (walking) Lunges: These are just lunges but instead of staying in place you walk across the room. If this is too easy, try doing it holding a pair of dumbbells at your side.
Treadmill – running for eight minutes at 6.5mph to warm the legs up for intensive leg work
Bodyweight squats: A few sets of 2–25 squats, followed by dumbbell rows while in squat position
Reverse Lunges: 2 – 3 sets per leg of 12 lunges
Squat Jumps - plyometric set of squats with a dynamic jump up afterwards.
Bicep Curls while standing in a Lunge position – 18 reps. This is supersetted with;
Lateral Raises from a Lunge Position (switch leg position) 1 set of 18 reps. This superset is done for 3 sets
Dumbbell Triceps Extension (laying on back): 2 – 3 sets of 20 reps
Treadmill – running for eight minutes at 6.5mph
Incline Crunches: 20 reps
Prone Kneeling Leg Extensions: 2-3 sets per leg x 18 reps per set
Treadmill: 7 minutes of gentle jogging to cool down
Forward Lunges: 2 – 3 sets of 20 reps
Travelling (walking) Lunges: These are just lunges but instead of staying in place you walk across the room. If this is too easy, try doing it holding a pair of dumbbells at your side.
Subscribe to:
Posts (Atom)
