Weekly workout for 29Jan-04Feb

Is everyone ready for a new workout? This week’s workout will focus on muscle stabilization. This type of strength training is great for beginners who are developing their core strength and refining their technique, but it is also a great way to break up an intense training routine by going back to the basics! When completing all of the exercises, make sure you keep your core strong (belly button towards spine, relaxed shoulders), move slowly and with control, and breath! I would like to point out that nothing replaces a session with a certified personal trainer, who can help identify any specific weaknesses and review proper technique and safe use of equipment. If that is not possible, or if you have already worked with a trainer in the past, remember to keep focused on your form at all times! Okay, here we go…

CORE:

-Plank x1 minute. Keep your shoulders over your elbows, your body nice and aligned, and don’t forget to breath 🙂

-Bridges x12. Lie on your back with your knees bent and feet on the floor. Push through your heels and lift your hips. Slowly lower your hips back down towards the floor, but don’t let your butt touch the ground. Raise your hips back up again for a total of 12 repetitions. Do you have a stability ball at home, or at your gym? Challenge your core even more by resting your head and shoulders on the stability ball, and raising and lowering your hips from there.

CHEST

Stability ball chest press: Lie with your back on a stability ball as described above-your head and shoulders should be resting comfortably on the ball. Raise your hips so you are nice and straight from your head to your knees. After a few seconds, you should start to feel this in your butt. Hold a dumbbell in each hand with your palms facing away from your head and your elbows bent to 90 degrees. Push the dumbbells away from you towards the ceiling. Slowly lower them back down until your elbows return to 90 degrees. Complete 12 repetitions.

Don’t have access to the equipment? Push-ups it is!

BACK

Reverse flyes: Stand with your feet shoulder width apart. Hold a dumbbell (or two cans of food!) in each hand. Bend forward at the waist, keeping your knees just slightly bent and your back flat. With your palms facing each other, raise your arms out to the side, keeping them straight, and pinch your shoulder blades together. Do 12 reps.

The easiest way to keep your back straight is to stick out your butt, stick out your chest, and look straight ahead.

SHOULDERS

Single leg shoulder scaptions: Stand on one foot with a dumbbell in each hand. Let your arms rest at your sides. With your palms facing each other, raise the weights to shoulder height. Your arms should be about 3-4 feet apart-like you’re making a “V”.

Except because you are a rockstar who wants to work on balance and stability at the same time, you will be standing on one leg for 6 reps and then the other leg for the next 6 reps! 🙂

BICEPS

Bicep curls: Hold a dumbbell in each hand. Rest your arms at your side with your palms facing forward. Alternate arms, and perform bicep curls. Make sure your wrists are staying straight, and not bending. Do 12 curls on each arm.

Because once again we are cooler, we are lifting one arm at a time and alternating 🙂 This ensures one arm is not working harder than the other.

TRICEPS

Stability ball triceps extensions: Lie on the stability ball again with your head and shoulders resting on the ball. Hold a dumbbell in each hand. Extend your arms straight over you with your palms facing each other. Slowly lower the weights towards your ears. Extend your arms out straight again. Do this 12 times.

LEGS

Step-ups: Place your left foot on an elevated surface. If you’re at the gym you can use one of the plyo boxes. If you’re at home, you can use a stair, chair, or any solid level surface. Make sure the whole foot is on the surface, and your heel is not hanging off the edge. Driving up through your left heel, raise your body up until you are standing straight up on the elevated surface. Do not touch your right foot onto the surface. Slowly lower yourself back down until your right foot is back on the floor. Repeat 12 times on each leg. Do not bounce or use momentum. All of the work should be being done by that left leg.

Dumbbells are optional!

If you can, try to do this routine two times through. Want an extra caloric burn? Throw some cardio in there-maybe some jumping jacks, or jump roping in between each exercise? Let me know what you think, and if you have any questions regarding form!

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7 Responses to Weekly workout for 29Jan-04Feb

  1. Helen Mary says:

    enjoy your blog, keep up the good work

  2. Nancy Jennings says:

    like stability thing, working on re establishing my balance. Someone stole mine, so the ankles have been having a rough time of it. all my years of swimming it was great to have floppy ankles, not so good with land stuff! Thanks

    • Dawn Whiting says:

      My pleasure Nancy! That’s awful that someone stole your balance…people will take anything these days 🙂 As you get good at standing on one foot, you can always advance the exercise to really strengthen those ankle muscles by standing on an unstable surface. The BOSU balls at gyms are great (the half-stability ball dome looking things), or if you’re at home, beds work great too!

  3. Tim says:

    hahaha – standing on your bed is a great idea and I bet it may even take you back to your childhood days. I don’t think enough adults stand on the bed anymore…unless they are trying to kill something on the ceiling 😉

    • Dawn Whiting says:

      Haha…I have planked on our bed before-it is amazing how much it challenges the core!! And good point about killing things on the ceiling…if you have been practicing your balance, you are much less likely to fall off the bed as you are taking your swing! 🙂

  4. Pingback: On The Ball…This Week’s Challenge | Lara: On the Weigh Down

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