Daily Archives: October 28, 2010
No pretty pictures or friendly babble today. Nope. We are getting straight down to business ;)
As promised, here are two new full-body strength training workouts I designed for two very different clients. Pick your poison and enjoy!
This is a workout I made for a client who has a lot of weight to lose. That means the exercises should be appropriate for someone dealing with excessive bodyweight and mobility restraints in mind. Listen to your body and stop if anything gets painful. Cardio sprints are added to burn extra calories off!
Start with 10 minutes on a cardio machine of your choosing. Make sure you’re warmed up and breathless by the end of it.
|Walking lunge with one arm alternating dumbbell shoulder press||24 reps||12 lbs||Quads, glutes, shoulders|
|Dumbbell straight leg deadlift||10 reps||12 lbs||Hamstrings, hips, lower back|
|Dumbbell diagonal woodchop||10-15 reps each side||12 lbs||Obliques, legs, shoulders|
Go through first circuit 2 times then hop on a cardio machine for 5 minutes hard work.
|Swiss ball squat with dumbbell bicep curl at bottom||15 reps||10-15 lbs||Quads, glutes, biceps|
|Single leg dumbbell row||6 each leg||15-30 lbs||Back, hamstrings|
|Toe touch crunch||20 reps||5-10 lbs||Abs|
Go through second circuit 2 times then hop on a cardio machine for 5 minutes hard work.
|Smith machine split squat (bring back leg forward to bend in front of body after every rep)||12 each leg||Quads, glutes, hips|
|Incline push up on Smith machine||12 reps||Chest, shoulders|
|Dumbbell overhead tricep extension||12 reps||Triceps|
Go through third circuit 2 times then hop on a cardio machine for 5-10 minutes hard work followed by a short cool-down and stretching.
A strength and weights-based workout designed for an experienced exerciser who is already flexible thanks to yoga and pilates. Aiming for overall “tone” at an already healthy bodyweight with a focus on compound movements and core.
Warm up on a cardio machine first for 5-10 minutes.
|Seated machine chest press, alternating if machine allows||12-24 reps||10-20 lbs||Chest, shoulders|
|Squat with front shoulder raise (holding swiss ball instead of medicine ball)||15-20 reps||swiss ball||Quads, glutes, hips, shoulders|
|Plank shuffle on medicine ball||60-90 sec||–||Abs, shoulders|
|Diagonal woodchop with medicine ball||15 each side||5-10 lbs||Obliques, legs, shoulders|
|Dumbbell bicep curl to shoulder press||10-15 reps||8-15 lbs||Biceps, shoulders|
|Side plank with leg lift||30-45 sec||–||Obliques, inner + outer thighs|
|Single arm cable row with reverse lunge||12 reps||15-30 lbs||Back, biceps, quads, hips, glutes|
|Single arm 90 degree cable extension||12 reps||5-15 lbs||Triceps|
|Single leg hamstring curl on ball||10 reps each side||Hamstrings, calves|
|Ball pass||10-20 passes||Abs|
Don’t forget to stretch after!
See ya tomorrow for Fitness Friday where I’ll be answering all your running shoe questions!