Work Out Wednesday 27-06-12

 

This week I feel like I really need to push myself. I feel like my strength is kind of . . . stuck. Kind of like a plateau you know?

So here is what we are going to do. The plan is to do a full body resistance workout, “nothing new there Em’s” I hear you say. You would be correct my friend. Here’s the kicker . . . we are not allowed to play it safe. you must challenge yourself.

And I mean for real challenge yourself.

Like really, really!

The only way we can break through the plateau (be it weight loss or weight gain or even spiritual . . . you name it) is to really challenge yourself.

So here is what we are going to do;

Dial your usual lifting weight up a kilo/pound or 2. Even if you can only get out 2 reps to start with before having to drop the weight back down. Do it! You might just be surprised at how strong you really are and just what your capable of. Before you know it you will be performing the full set at the increased weight and seeing ah-mazing changes in your body, and you know what they say – change is as good as a holiday.

Don’t be afraid.

You can do it.

Breathe.

Close your eyes and see yourself finishing the set with the new heavier weight . . . see how awesome you are? you totally crushed it! 😉

Now . . .

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!!!!!!!

After starting the “routine” move on to the next exercise as quickly as possible (safely, take a water break if you need to just don’t dilly dally). We will take a 1 min rest once the entire routine has been completed, then repeat through twice more for a total for 3 sets.

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.

PS – For those of you who are interested, I have included some “key training points” for each exercise below.

 

—–Exercise—–

—–Weight—–

—–Reps—–

Bicep Curls

17.5 lbs

6-8

Over Head Press

25 lbs

6-8

Lunges

40 lbs

6-8

Push Ups

Nil

10-12

Pec/Chest Fly

15 lbs

6-8

Squats

45 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

30 lbs

10-12

Bench Press

30 lbs

6-8

1

min

rest

 

Key Training Points

Bicep Curls

• 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

• 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

• 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

• Straight/neutral back
• Hands under shoulders or wider
• Lower chest to 1 inch off floor

Pec/Chest Fly

• Arms start extended above chest
• Arc dumbbells out to sides (like your hugging a tree)
• Return arms to above chest

Squats

• 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

• 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

• Elbow in line with shoulder
• Neutral spine
• Head neutral
• Palm facing body
• Extend hand backwards in straight line
• No elbow movement

Lateral Raise

• Hold dumbbell beside body
• Maintain slight bend in elbow
• Raise arms outwards to shoulder height
• Chest high
• Stable body position

Step Ups

• Holding weights down y your sides
• Place foot firmly on step
• Follow through with other foot • Maintain upright posture

Bench Press

• 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

How do you mix up your workouts to keep things interesting?

Top image from timtak via Flickr

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  1. […] will be kicking it with this routine I shared with you last week, working hard to bust through this strength plateau. Constancy […]