April 9 – Full Body

Still playing catch up with the work outs. Thanks for hanging with me while I sort things out.

This work out has 3 groups instead of the usual 2.

Group 1 – Repeat 3 times
Ab Wheel: 15 reps – note: remember to keep the abs contracted both while rolling out and rolling back in, to avoid your back dipping on the way out. Focus on using the abs as your sole or main source of rolling back in. Gradually, work on rolling a little further each time, keeping the hips low. I like to picture it as a plank position as my full extension goal.
Push Ups: 15 reps – note: be sure to contract your abs the whole time to avoid curving the lower back and to draw strength from your core. Remember you want to aim more for lowering your face/chest to the ground, not dipping your hips.
Box Push: 80 lbs for 2 full passes – note: contrary to the video, I like a lower surface. Keeping the hips/butt low (think of a squat in terms of angles) and using the legs to push hard. Distance can vary but I usually count a pass as 1-way for the full length of the gym.

Group 2 – Repeat 3 times
Pull Ups: 15 reps – note: try to control coming down, keeping the abs tight and not curving the lower back. You want to feel it in the shoulders/shoulder blades, so focus on the contraction there.
Jumping Lunges: 30 reps (15 each side) – note: as with regular lunges, try to keep your stance small enough that you can have a 90 degree angle in the back leg (not wider), keeping your abs tight and back in line with the thing of the back knee. You don’t want to be leaning forward and a pelvic tilt will help you balance. You do want to go all the way down into a full lunch position.
Dragonflies: 15 reps – note: you want to have control the whole time, keeping your back straight as you reach the lower parts of the movement. Go as low as you can before your back arches, using your contracted abs to keep everything stable. Do not swing or bend your legs to get up and don’t go past the chest. You want a straight motion.

Group 3 – Repeat 3 times
Scissors: 20 reps (10 each side) – note: unlike in the video, I do a 2 second pause between switching legs. Like in the dragonflies above, focus on the core and keeping the lower back flat. You can rest your head on the ground if neck discomfort is an issue.
Plank: 1 minute hold – note: contract through the abs, supporting the lower back. As mentioned in the video, you want to be straight, so don’t keep your butt up too high (that’s cheating!) and also don’t bring it down so low that your back is curving. I find most people tend toward the former (too high) and thus reduce the effect of this exercise.
Ins & Outs (wide arms): 20 reps – note: the version here is in the second part of the video (with arms extended). Normally I do this in more of a V-sit position, balancing on the butt, as opposed to the video where she is lying on her back. You will feel this in your legs but you should also

Advertisements

March 26 – Full Body

Today’s workout consisted of both upper and lower exercises. I usually group my exercises in groups of 3-5 at a time, doing 2-3 groups a workout and repeating each group 3-4 times.

Group 1 – Repeat 3 times
Chest Press: 55 pounds for 15 reps
Up & Over (fast): 30 reps (one way is one rep) – note: fast here means no pausing and only one foot at a time on the bench, kind of like a hopping action.
Bosu lift – Burpee – Push-up: 12 reps – Lift the bosu, with the ball part facing the groun, up with straight arms over you head (avoid arching the back) and lower to the ground, keeping your grip on the bosu. Push your feet out like a normal burpee, and lower your chest down to do a push up over the bosu. Rise, hop your feet back in, and repeat. Be sure to contract your abs the whole time to avoid curving the lower back and to draw strength from your core.
Dips: 18 reps – Note: you should go to a 90 degree angle if you can and avoid letting your elbows point outwards (ideally you want them straight back but not to the point you lean forward with your chest).
Up & Over Squats (Bosu): 30 reps – note: same speed as above, but instead of on a bench, lay the bosu ball side up on the ground and squat at the end of each pass over the bosu.

Group 2 – Repeat 3 times (no pauses between repeats in this group)
V-up Roll-ups: 12 reps – note: be sure to contract your abs down into the ground when lifting up and avoid swinging your arms to momentum (harder than it sounds).
Sit-ups: 30 reps – note: as above, focus on lifting using the abs and avoid any swinging arm motions.
Leg Lowers: 10 reps – note: lower the legs as close to the ground as you can without allowing your lower back to lift off the ground (contracting your abs in will help with this).