Workout Wednesday 01-08-12

This week I’m building on my basic total body blast.

I have been fortunate enough to have been given a gym pass through my spunky husbands work. Jackpot!

That means I can really kick up my weights to the next level. Access to the various giant, intimidating looking machines that live at the gym . . . and not in my cozy little apartment means I can really go heavy. Holla! So, so excited about this!

Seriously!

So, some business before we get started. Safety first!

Select a weight that is appropriate for your strength, it should be tough from the get go but by the end of each rep you should feel like you could not possibly do another rep. I have included the weights I will be using as a guide only.

If this is your first time lifting it may take a few attempts before you find the appropriate weight. Don’t be afraid to challenge yourself. Your probably capable of more than you think. Our bodies are crazy cool, amazing little things so don’t play it to safe ok?

Always start with at least 5 min warm up, take a walk, do some high knees, step ups, skipping, dance around the living room. Something, anything to get the blood pumping around your body then always, always, ALWAYS do at least 5 min cool down and include stretching people! So important!!!!!!!

Take care when performing each rep, form is so important! Slow and steady movement, count slowly in your head 1 Mississippi, 2 Mississippi, 3 Mississippi as you work to  lift/lower the weight.

Remember to breathe! 

Breathe out when pushing through the toughest part of the exercise.

Ok so whose with me?

Lets do this already!!!!

—–Exercise—–

—–Weight—–

—–Reps—–

Bicep Curls

           17.5 lbs

           6-8

Over Head Press

           30 lbs

           6-8

Lunges

           45 lbs

           6-8

Push Ups

           Nil

          10-12

Pec/Chest Fly

           15 lbs

          6-8

Squats

           50 lbs

          6-8

Bent Over Row

           45 lbs

          6-8

Tricep Kickback

           12.5 lbs

          6-8

Lateral Raise

           12.5 lbs

          6-8

Step ups

           35 lbs

          10-12

Bench Press

           35 lbs

          6-8

1

        min

       rest

Bicep Curls 

Key Training Points

• Elbows in to body

• Chest high/proud

• Head neutral

• Shoulders back

• Knees soft

• Feet slightly wider then hips

• Palms facing out

• Raise weights to shoulder

Over Head Press

Key Training Points

• Press barbell up above head in line with front of head

• Return to upper shoulders

• Chest high /proud

• Stable trunk – abs braced, drawing belly button to spine

• Knees slightly bent

Lunges

Key Training Points

• Step forward with one foot (One foot forward/one back) ensure knee is above ankle

• Body maintained upright position (not leaning forward or back)

• Shoulders back and down

• Lower back knee to 1 inch off floor raise to start position

Push Ups

Key Training Points

• Straight/neutral back

• Hands under shoulders or wider

• Lower chest to 1 inch off floor

Pec/Chest Fly

Key Training Points

• Arms start extended above chest

• Arc dumbbells out to sides (like your hugging a tree)

• Return arms to above chest

Squats

Key Training Points

• Hold dumbbells by sides

• Pelvis/spine neutral

• Feet shoulder width apart

• Flex hips-buttocks first

• Flex knees to about 90 degrees

• Knees in line with 2nd and 3rd toes

Bent Over Row

Key Training Points 

• Lean forward at hip

• Hands rest on thighs

• Neutral spine

• Slight stretch to hamstring

• Head neutral

• Raise weights along thighs up to pelvis

• Lower weights fully along thigh

• Retract shoulder blades before elbow flexes

Tricep Kickback

Key Training Points

• Elbow in line with shoulder

• Neutral spine

• Head neutral

• Palm facing body

• Extend hand backwards in straight line

• No elbow movement

Lateral Raise

Key Training Points

• Hold dumbbell beside body

• Maintain slight bend in elbow

• Raise arms outwards to shoulder height

• Chest high

• Stable body position

Step Ups

Key Training Points

• Holding weights down y your sides

• Place foot firmly on step

• Follow through with other foot

• Maintain upright posture

Bench Press

Key Training Points

• Start with weights slightly wider than shoulder width – with elbows directly below hands in the starting position

• Elbows extended but not locked

• Lower bar to armpit line – 1 inch from chest

• Fully extend elbows at top of movement

 Do you prefer to workout in your own home or sweat it out at the gym?

Top image from timtak via Flickr

 

 

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