Workout Wednesday 03-10-12

So you made it to the end of our 42 days to fit challenge . . . congratulations!

How  are we all feeling?

I am so proud of you guys for joining us on this crazy ride to better health. So what now??

Well hopefully after a little taste of the exercise bug your hooked, or at least a little more comfortable with the whole idea. I know I am, well and truly.

This week for our workout wednesday challenge I am lucky enough to have access to a gym! Excited to escape the confides of our humble home and get out and crush a killer workout with some heavy duty weights.

Are you in?

This week we are doing a basic total body blast, my favourite!

So here’s how it’s going to work – warm up for 5 minutes. Run on the spot, do jumping jacks, jump rope, dance around the living room, do step ups on the stairs. Anything to get you warm.

Then it’s time to get real – We are going to perform the following circuit through 2-3 times and finish with a nice little cool down, maybe take a slow walk or something then finish with few stretches such as a quadriceps stretch, triceps stretch and shoulder stretch.

I have listed a few key training points to keep in mind down at the bottom of this post, yell out in the comments, on Facebook or even via twitter if you have any questions. Don’t forget to take a look at my top tips for resistance training for a few extra helpful hints :)

Ready . . . lets do this!

Exercise

Weight

Reps

Bicep Curls

17.5 lbs

6-8

Over Head Press

35 lbs

6-8

Lunges 

45 lbs

6-8

Push Ups

Nil

10-12

Pec/Chest Fly

15 lbs

6-8

Squats

45 lbs

6-8

Bent Over Row

50 lbs

6-8

Tricep Kickback

12.5 lbs

6-8

Lateral Raise

12.5 lbs

6-8

Step ups

40 lbs

10-12

Bench Press

35 lbs

6-8

1

min

rest

Do you prefer to workout at home or in the gym?  

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

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