Sunday, July 20, 2008

July 20, 2008

Here's workout #1! I thought it would be something fun to do for my readers (all 5 of you haha). These are meant to be done circuit style 3 times a week, with a day of rest in between. For each exercise, if you are a beginner, I would recommend 1 set of 8-10 reps for your first time. Beginners: choose light weights for the first week and then challenge yourself a little more next week. For intermediate/advanced gymgoers, I would do 3 sets of each exercise with 10-12 reps. Rest for 15-30 seconds in between sets, until you're ready to go again.

Combine with cardio of your choice 4-6 days per week. 20 minutes if you're a beginner, 30-60 minutes for int/adv.

Almost all of the following exercises are compound exercises meaning that they work more than one muscle group at a time. This means a shorter, more intense and more effective workout! And more time to shop ;)

Remember to honor your body and your injuries. If something is injured or bothering you, don't work it out!!! You won't get to enjoy your superfit bod from a hospital bed. Be smart!!!

So here it is, Circuit #1:
1. Bent-Over Row and Kickback

It works: Latimus Dorsi (Back) and Triceps


002 Make sure to keep your back flat and squeeze your shoulder blades together

003 Focus on the back of your arms (triceps) as you bring the weights back- do not bring them higher than your back

2. Plie and Bicep Curl (I would reduce the amount of sets of this one to 1 or 2 since the following exercise works similar muscle groups)

What it works: Biceps, Inner thighs, Glutes (booty) and Quads (top of thighs)

004 Feet a little further than shoulder-width with toes pointing outward

005 Keeping your elbows next to your body, curl the weights up and plie- think about squeezing your biceps and thighs as you do so

3. Ballerina Plie

What it works: Quads, Inner thighs, Glutes (booty) and Calves

012 Same kind of move- holding a dumbbell and remaining on your toes the entire time. Remember to keep your back straight


4. Chest Flye and Reverse Crunch

This works: Chest and Abdominals


009 Keep your weights from touching the floor and try to keep your legs at the same angle they were at on the ground and crunch your abs. As you gently bring your feet back down, bring the weights back together and squeeze your pectorals (chest).

5. Lunge and Lateral Raise

This works: Quads and Shoulders


007 Make sure to sink straight down (instead of forward) bending both legs and do not let your front knee extend past your front toe. As you lunge, bring the weights up to shoulder height.

6. Oblique Crunch with Dumbell

Works obliques (sides of your abs)


015 Remember to exhale as you crunch up and try to reach for your toes with the weight


7. Swimming back extension

Works: Lower back (erector spinae) and the backs of your shoulders (rear deltoids)


019 Squeeze your shoulder blades together as you bring your arms back

Well there ya go! I hope everyone likes this new addition to the blog :) I would love any feedback! Just print it out and take it with you to the gym--- I'll be posting new workouts every two weeks.

Take care!