In Mar 2010 I will be building a new house. While it is not a marathon, I still need to improve my strength to be able to handle building a house along with everything else in my life. Here's to building strength to build a house.
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Start on all fours with your hands under your shoulders and your knees under your hips. Brace your abdominals and extend one leg straight back and the opposite arm straight out. Hold this position for...Start on all fours with your hands under your shoulders and your knees under your hips. Brace your abdominals and extend one leg straight back and the opposite arm straight out. Hold this position for 2 seconds and lower back down to the floor. Exercise description and photo by Michael Diebler. (less)
Routine:
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
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Stand with dumbbells grasped to sides. Extend one leg back on forefoot. Lower body on other leg by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to o...Stand with dumbbells grasped to sides. Extend one leg back on forefoot. Lower body on other leg by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending the hip and knee of the forward leg. Repeat by alternating lunge with opposite leg. Keep torso upright during lunge; flexible hip flexors are important. A long lunge emphasizes the Gluteus Maximus; a short lunge emphasizes Quadriceps. Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 15 x 20 lbs
Set 2: 15 x 20 lbs
Set 3: 15 x 20 lbs
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Bend at your waist with your head up, back straight and knees nearly locked. Hold dumbbells at arm's length with palms facing in. Straighten up while holding the dumbbells at arm's length. Lower back ...Bend at your waist with your head up, back straight and knees nearly locked. Hold dumbbells at arm's length with palms facing in. Straighten up while holding the dumbbells at arm's length. Lower back down to the floor. This can be a dangerous exercise if not done correctly or done with weights that are too heavy. Can also be done standing on a bench or box or with a barbell. Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 15 x 20 lbs
Set 2: 15 x 20 lbs
Set 3: 15 x 20 lbs
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Hold a dumbbell in each hand and pull your shoulders back. Lift your chest up and look straight ahead. Position your right leg forward in a long stride. Your foot should be far enough in front of you ...Hold a dumbbell in each hand and pull your shoulders back. Lift your chest up and look straight ahead. Position your right leg forward in a long stride. Your foot should be far enough in front of you so that when you bend your right knee, your thigh and lower leg form a right angle. Slowly bend your knees, lowering your hips so your rear knee just clears the floor. Pause briefly in this position, then slowly straighten your legs and raise your body back up to a standing position. Complete a full set, then switch legs and repeat, or alternate legs for each rep. Make sure your knee does NOT travel past your toes in the down position! Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 15 x 20 lbs
Set 2: 15 x 20 lbs
Set 3: 15 x 20 lbs
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Put your feet close together and grab two dumbbells. Bend forward as far as you can go, so your torso is close to parallel to the floor. Bend your knees slightly and keep your head up and back arched ...Put your feet close together and grab two dumbbells. Bend forward as far as you can go, so your torso is close to parallel to the floor. Bend your knees slightly and keep your head up and back arched inwards. Hold dumbbells at arm's length straight down. Pull dumbbells straight up to your sides keeping your elbows out. Concentrate on squeezing with your middle back. Return slowly to starting position. You can also do this with a barbell or with an underhand grip. Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 15 x 20 lbs
Set 2: 15 x 20 lbs
Set 3: 15 x 20 lbs
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Place a wooden block or something similar on the ground that is at least 2 - 3 inches tall. Grasp a dumbbell in each hand. Position your toes and balls of feet on the block with arches and heels exten...Place a wooden block or something similar on the ground that is at least 2 - 3 inches tall. Grasp a dumbbell in each hand. Position your toes and balls of feet on the block with arches and heels extending off and resting on the floor. Raise your heels by extending ankles as high as possible. Lower heels by bending your ankles until your calves are stretched. Repeat. Keep your knees straight throughout exercise or bend knees slightly only during stretch. Can also be done with a barbell on your back instead. Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 15 x 20 lbs
Set 2: 15 x 20 lbs
Set 3: 15 x 20 lbs
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Position your feet 2-4 inches wider than your shoulders. Hold one dumbbell in front of your body. Point your toes out at a 45 degree angle. While standing upright, keep your knees slightly bent with y...Position your feet 2-4 inches wider than your shoulders. Hold one dumbbell in front of your body. Point your toes out at a 45 degree angle. While standing upright, keep your knees slightly bent with your hips in a neutral position. Don't arch your lower back. To begin the exercise, start by moving your hips back like you were going to sit in a chair. Then, bend your knees letting them follow the exact angle of your toes. Lower your body until your thighs are parallel to the floor or to a position that feels comfortable to you. Exhale and return to the starting position. Remember to maintain good posture with your chest up. Also, keep your feet flat on the ground throughout the movement. You can also do this with a barbell on your back. Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 15 x 16 lbs
Set 2: 15 x 16 lbs
Set 3: 15 x 16 lbs
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Lie face down on the floor with your arm stretched out directly overhead (like Superman flying, hence the name). Raise your arms, chest and legs off the floor and hold it there for 2 seconds and squee...Lie face down on the floor with your arm stretched out directly overhead (like Superman flying, hence the name). Raise your arms, chest and legs off the floor and hold it there for 2 seconds and squeeze. Lower back to the ground and repeat. You can also do these one arm and leg at a time as follows: Raise your left arm and right leg into the air at the same time, also raising your chest slightly off the floor. Hold there for a second and squeeze the muscles of your lower back. Lower your limbs back to the ground then raise your right arm and left leg and hold for a second. You can push down with the hand that is on the ground to help raise your other arm and chest higher off the ground. This exercise, even though it only uses your limbs as resistance, provides an excellent way to strengthen the lower back muscles. Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
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Place one hand on a bench or stability and stand in a staggered stance with one foot in front of the other. Keep your hand underneath your shoulder and hold a DB in the other. Let the arm with the DB ...Place one hand on a bench or stability and stand in a staggered stance with one foot in front of the other. Keep your hand underneath your shoulder and hold a DB in the other. Let the arm with the DB hang down but do not let your shoulder stretch out of the socket. Keeping a flat back pull the weight up towards the side of your chest by squeezing your shoulder blade across your back. Slowly lower the weight back down and repeat. Exercise description and photo by Michael Diebler. (less)
Routine:
Set 1: 15 x 10 lbs
Set 2: 15 x 10 lbs
Set 3: 15 x 10 lbs
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The cross trainer machine provides a workout similar to running, except that it significantly reduces the stress placed on your joints. It is similar to the elliptical machine, except that it also has...The cross trainer machine provides a workout similar to running, except that it significantly reduces the stress placed on your joints. It is similar to the elliptical machine, except that it also has handles that allow you to include your arms, back and chest in the workout. This is a good cardiovascular exercise that will help improve your endurance and burn calories. (less)
Routine:
Distance: 2 mi
Time: 00:18:00
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