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Forward Lunges
3 sets: 15 reps, 15 reps, 15 reps
Starting Position
Stand with your feet about 6 inches apart from each other toes pointed forward.
Action
INHALE: Step forward with one leg and lower your body to 90 degrees at both knees. Don’t s...Starting Position
Stand with your feet about 6 inches apart from each other toes pointed forward.
Action
INHALE: Step forward with one leg and lower your body to 90 degrees at both knees. Don’t step out too far. There should be 2 to 2.5 feet between your feet at this point. Keep your weight on your heels and don’t allow your knees to cross the plane of your toes.
EXHALE: Push up and back to the starting position to complete one rep. Repeat all reps on one leg, then switch to complete one set.
Special Instructions
Keep your back upright. The further you step, the more you work the glutes (buttocks) and hamstrings. The closer you step, the more you work the quadriceps muscles on the top of your thighs. Place your hand on a chair or wall or balance if necessary.
Muscles Worked: Quads, Glutes (less)
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Boxer
3 sets: 15 reps, 15 reps, 15 reps
Starting Position
Stand with feet hip-width apart, knees bent, torso almost parallel to floor. Hug elbows to sides, hands near chest.
Action
EXHALE: Extend left arm forward (palm down), right arm...Starting Position
Stand with feet hip-width apart, knees bent, torso almost parallel to floor. Hug elbows to sides, hands near chest.
Action
EXHALE: Extend left arm forward (palm down), right arm back (palm up).
INHALE: Hug arms in.
Repeat, switching arms.
Special Instructions
Keep back flat and arms parallel to the floor, head in a neutral position looking at the ground.
Muscles Worked: Upper back, shoulders
Picture here: http://www.sparkpeople.com/resource/exercises.asp?ID=110&from=fitplan&plan=133 (less)
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Isometric Shoulder Hold with Towel
3 sets: 1 reps, 1 reps, 1 reps
Starting Position
Twist a large towel so that it is in a long straight line. Step onto one end of the towel with your right foot, grasping the other end of it in your right hand (palm facing down arm...Starting Position
Twist a large towel so that it is in a long straight line. Step onto one end of the towel with your right foot, grasping the other end of it in your right hand (palm facing down arm at right side). Keep feet slightly apart, knees slightly bent.
Action
Allow enough tension to feel resistance as you raise your right arm up, approaching a parallel line with the floor. Hold at 45 degrees for 30 seconds. Adjust tension (step further away from hand) and hold arm parallel to floor for 30 seconds. Switch sides and repeat for one set.
Special Instructions
Adjust resistance by stepping closer (more difficult) or away (easier) from you’re the end of the towel in your hand. You should feel enough resistance during each part of the exercise (may need to adjust it by stepping further away from hand at each different angle mentioned). Be sure not to hold breath.
Muscles Worked: Shoulders
Picture: http://www.sparkpeople.com/resource/exercises.asp?ID=130&from=fitplan&plan=133 (less)
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Seated Dumbbell Concentration Curls
3 sets: 15 reps, 15 reps, 15 reps
Starting Position
Begin seated on a bench or chair. Hold a dumbbell with an underhand grip, resting that elbow on the inner side of your thigh.
Action
INHALE: Curl the dumbbell to your shoulder, ...Starting Position
Begin seated on a bench or chair. Hold a dumbbell with an underhand grip, resting that elbow on the inner side of your thigh.
Action
INHALE: Curl the dumbbell to your shoulder, keeping upper body still.
EXHALE: Lower the weight back down until your arm is straight but the elbow is not locked.
Special Instructions
This is a great exercise if you have trouble keeping proper form on seated or standing curls.
Muscles Worked: Biceps
Picture: http://www.sparkpeople.com/resource/exercises.asp?ID=156&from=fitplan&plan=133 (less)
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Seated Dumbbell Triceps Extensions
3 sets: 15 reps, 15 reps, 15 reps
Starting Position
Sit holding one dumbbell with both hands behind your neck by grasping the plate and wrapping your thumbs and pointer fingers around the hand grip.
Action
EXHALE: Extend arms str...Starting Position
Sit holding one dumbbell with both hands behind your neck by grasping the plate and wrapping your thumbs and pointer fingers around the hand grip.
Action
EXHALE: Extend arms straight above your head, keeping elbows next to ears.
INHALE: Lower the weight back down with contol to the starting position to complete one rep.
Special Instructions
Contract abs to avoid arching your back. Use a bench with a short back (if available) for support. Keep elbows tight near ears throughout movement and try to keep your upper arms still.
Muscles Worked: Triceps
Picture: http://www.sparkpeople.com/resource/exercises.asp?ID=158&from=fitplan&plan=133 (less)
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Bench Press with Barbell
3 sets: 15 reps, 15 reps, 15 reps
Starting Position
Lie back on bench. Your feet should be either flat on the floor, flat on a foot rest, or up in the air to protect your lower back from injury. Hold a weighted barbell with arms stra...Starting Position
Lie back on bench. Your feet should be either flat on the floor, flat on a foot rest, or up in the air to protect your lower back from injury. Hold a weighted barbell with arms straight up toward the ceiling.
Action
INHALE: Allow elbows to bend to 90 degrees, lowering the barbell down toward your chest (but not touching it).
EXHALE: Extend the arms, pushing the weight back up to the starting position. Don't lock elbows completely.
Special Instructions
Keep spine in a neutral position. Don't lift head off the bench during exercise.
Muscles Worked: Chest
Picture: http://www.sparkpeople.com/resource/exercises.asp?ID=72&from=fitplan&plan=133 (less)
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Bridges
3 sets: 15 reps, 15 reps, 15 reps
Starting Position
Lie with arms at sides, feet on floor, knees bent. Press into heels.
Action
EXHALE: Slowly lift hips off of floor toward ceiling, squeezing the glutes.
INHALE: Return to star...Starting Position
Lie with arms at sides, feet on floor, knees bent. Press into heels.
Action
EXHALE: Slowly lift hips off of floor toward ceiling, squeezing the glutes.
INHALE: Return to starting position.
Special Instructions
Squeeze glutes through entire rep. Try not to let butt touch ground when lowering between reps.
Muscles Worked: Hamstrings, Glutes, Quads
Picture: http://www.sparkpeople.com/resource/exercises.asp?ID=153&from=fitplan&plan=133 (less)
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Crunches
3 sets: 15 reps, 15 reps, 15 reps
Starting Position
Lie on the floor or a mat on your back, with knees bent and hands behind head. Feet should be flat on the ground. Keep a space between your chin and chest (looking diagonal towards ...Starting Position
Lie on the floor or a mat on your back, with knees bent and hands behind head. Feet should be flat on the ground. Keep a space between your chin and chest (looking diagonal towards the ceiling).
Action
EXHALE: Raise your chest until your shoulder blades lift off the floor.
INHALE: Slowly lower back to floor.
Special Instructions
Don't use your hands and arms to help lift you up - use abdominals and hips.
Muscles Worked: Abs
Picture: http://www.sparkpeople.com/resource/exercises.asp?ID=2&from=fitplan&plan=133 (less)
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Crunches with a Twist
3 sets: 15 reps, 15 reps, 15 reps
Starting Position
Lie on the floor or a mat on your back, with knees bent and hands behind head. Feet should be flat on the ground. Keep a space between your chin and chest (looking diagonal towards ...Starting Position
Lie on the floor or a mat on your back, with knees bent and hands behind head. Feet should be flat on the ground. Keep a space between your chin and chest (looking diagonal towards the ceiling).
Action
EXHALE: As you lift up, rotate upper body toward one side, then rotate back to center.
INHALE: Lower your back to the floor. Alternate sides.
Special Instructions
Don't use your hands and arms to help lift you up - use abdominals and hips.
Muscles Worked: Abs, Obliques
Picture: http://www.sparkpeople.com/resource/exercises.asp?ID=4&from=fitplan&plan=133 (less)
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Back Extension
3 sets: 15 reps, 15 reps, 15 reps
Starting Position
Lie facedown, legs together and extended straight, arms bent with hands behind neck, head and neck in a neutral position.
Action
EXHALE: Lift the upper body (chest, shoulders) o...Starting Position
Lie facedown, legs together and extended straight, arms bent with hands behind neck, head and neck in a neutral position.
Action
EXHALE: Lift the upper body (chest, shoulders) off of the ground, "crunching" towards the hips. Hold for 1-2 counts at highest position.
INHALE: Slowly lower with control to start to complete one rep.
Special Instructions
This is a very small movement-- don't move further than you can naturally and easily. Keep legs squeezed together, hips on floor. There should be no movement from your hips to your toes.
Muscles Worked: Lower back
Picture: http://www.sparkpeople.com/resource/exercises.asp?ID=147&from=fitplan&plan=133 (less)
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