August 24, 2008

After being MIA for a few weeks, here's a brand spanking new workout (finally!).

Just like the previous workouts, this is also intended to be done circuit-style up to 3 times a week, with a day of rest in between. Just try one set of 10 reps for each exercise if you are a beginner, and int./adv girls can do 3 sets of 10-12 reps. Use a weight that is challenging to complete all of the reps for that set (beginners start out super light and can work their way up, after trying the workout one time).

As always, please honor your body and your injuries. If something hurts, or is injured, don't work it out!!! Like I've said before: you can't enjoy your superfit bod from a hospital bed! Please be careful.

Workout #3

1. Side squat and lunge- this works inner and outer things (adductors and abductors), hamstrings, quadriceps and glutes

  Stand with feet shoulder-width apart, on foot on a small (stable) bench and a medicine or keetle ball in your hannds

  Squat down, keeping your knees from extending past your toes, engaging your glutes

  Using your raised leg as support, press down lifting the other leg; return leg to the ground (step one) and continue the squat and lift pattern

2. Stability ball chest press-- this works chest and shoulders (pectorals and deltoids)

  Remember to squeeze your chest as you bring the weights up

3. Lateral to horizontal raise-- this works shoulders (deltoids)

Starting position: feet hip width apart, shoulders down, abs engaged

  Bring the weights up to shoulder height

  And out to the sides-- remember not to bring the weights higher than your shoulders. Back down to starting position and repeat.

4. Stability ball calf raise-- this works your calves

Start holding two dumbbells. Position yourself against a wall with the stability ball and then wrap one leg around the back of the other.

Lift onto your supporting toe and squeeze your calf-- return to starting position and repeat.

5. Frog crunch-- this works the abdominals

Remember to exhale as you crunch up and squeeze your stomach muscles:

6. X-file (I got this one from Women's Health)-- this works obliques

7. Prone stability ball tuck and pike-- this works primarily abs, but I consider it an entire body workout

  Start with your body in a straight line, shins on top of the stability ball

  Crunch your abs as you bring the ball in towards your body

  Push the ball back out and bring your booty as high as you can, keeping your legs straight

8. Overhead V-rope tricep press-- this works the back of your arms (or as some say "chicken wings")

Starting with feet staggered, elbows at a 90 degree angle and close to your ears

  Extend your arms (without locking your elbows), squeezing your triceps

9. Dual arm row and kick -- this works your back (latissimus dorsi) and glutes

Take a few feet away from the cable machine and use a fairly challenging weight

Squeeze your shoulder blades together as you bring the weight back and lifting one leg

10. Incline hammer curl-- this works your biceps

  By using an incline bench, your arms have further to go and have to work against more gravity... making this bicep curl a little more intense

That's it!! I really hope you enjoy it :D

Please let me know if any of you give it a try and what you think!!! Thank you so very much for reading.. I appreciate it more than you know!!

Happy training,

Gina