Duration: 30-45 minutes
Equipment Needed: Free Weights
Variables:
- Intensity – moderate
- Rest Interval – 30-60 seconds
- Reps – 12-15
- Sets – Perform all exercises, one after the other. Rest and then proceed to next set.
- — Perform 3-4 sets total
- Goal – Strength/ muscle endurance
PROGRAM:
- 3 MINUTE WARM-UP
- 30 seconds each: Butt kicks, knee raises, arm circles, standing core twists, touchdowns, front kicks
- EXERCISES
- BICEP CURL
- SQUAT
- OVERHEAD TRICEP EXTENSION
- STATIONARY LUNGE
- BENT KNEE CRUNCH/ FULL CRUNCH
- ONE ARM BENT OVER ROW
- OLYMPIC LIFT WITH DUMBBELL
- STRETCH
- Chest, Quads, Calves
EXERCISE DESCRIPTIONS:
- BICEP CURL – With your feet hips distance apart and facing straight ahead, bend your knees so that you can perform a pelvic tilt. Keagle and squeeze your glutes, and then roll your shoulders back and down. Perform a bicep curl by lifting the dumbbells that are at your sides to shoulder height and then lower them back down to your hips. Make sure that your arms fully extend when you come down.
- SQUAT – Stand in neutral position with your feet hips distance apart and your feet facing straight ahead. Squeeze your glutes and keagle while you roll your shoulders down and back. Perform a squat by bending at the hips first, then bending at the knees, lowering yourself into a seated position until your knees come to a 90 degree angle. Then squeeze the glutes and stand up in neutral position. Keep your heels on the floor.
- OVERHEAD TRICEP EXTENSION – Lift the dumbbells over and behind your head and perform a tricep extension by bending and straightening the elbows. Keagle and hollow so that your core stays supported and keep your head in line with your spine. Do not let your elbows flare out.
- STATIONARY LUNGE – Stand in neutral position with space both in front and behind you. Then take a large step forward making sure that your feet stay shoulder distance apart even though one foot is forward and the other is back. Both knees should be straight and keep your upper body straight by pulling your shoulders back and squeezing your core. Then bend into both knees making sure the front knee does not go over the toe. Perform 10-12 lunges on one leg and then switch sides.
- BENT KNEE CRUNCH/ FULL CRUNCH – Lie on your back with your hands behind your head and your feet on the ground with your knees bent. Contract your core and your glutes and then lift your head and upper torso off the ground. Then come back down.To make it harder, lift your feet off the ground at the same time performing a full crunch. Always touch the head and the feet back down towards the floor.
- ONE ARM BENT OVER ROW – If the dumbbell is in your right hand, your left foot is in front to help stabilize yourself. Bend your knee in front to put most of your weight on it. Your back foot in lunge position should have a wider stance instead of being right behind your front leg. Squeeze your glutes and your core and let the weight bring your shoulder forward without bringing your spine into it. Then with a straight elbow, squeeze your shoulder blades together. Then proceed to pull on the weight up to finish off the row by bending the elbow. Then switch side making sure your opposite foot comes forward this time.
- OLYMPIC LIFT WITH DUMBBELL – Stand with your feet hips distance apart and facing straight ahead. Hold the weights by your side and make sure your shoulders are squeezed back and down. Bend forward with the hips and knees allowing the weights to come in front of you. Contract your glutes and power up through your legs, lifting the weights up into the air and over your head. Then come back to neutral position.