Home Workout

Home Workout:  2

Great Start!
If you have done the home work #1 routine twice, your body should be feeling better now. I am sure you were very sore after day one, but that is just your body being awakened from its sedentary state. The second workout helped to alleviate some of the soreness, and now, it is time to change it up a bit.

Today, we are going to do 5 exercises in a row: 3 legs, 1 upper, and one stomach.
Your heart rate will increase rapidly so make sure you take a few minutes to warm up. We don’t want 0-60 in 3 seconds…that’s a heart attack!!!

Push Back Lunge
Shoulder width stance Squat
Standing Crunch
Bent-Over Rows
Dead Lift/Toes touches

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The push back lunge is the same form as a stationary lunge except that you are stepping forward into postion, and then pushing back as you are coming up from the bottom of the lunge. Alternate legs for a total of 15 reps on each side.

This is the basic squat which will burn more now because you just finished lunges.

To do The standing crunch properly: Hands behind your head, stand tall, raise your right knee toward your left shoulder by contracting your stomach(don’t think about pulling up with your leg), alternate sides until you have completed a total of 50 raises.

Bent over rows require a bar or dumbells. Holding the weights, stick your butt out, so your legs are holding most of your body weight, and your upper body is at a 45* angle. Pull your shoulder blades back as you pull the elbows up and back toward your hips..the weights should bump into the middle of your ribs(think about standing straight up and pulling your elbows back until you can pinch your shoulder blades…that is the concept except at a 45* angle)

Dead lifts are to like toe touches but keeping your back flat and your knees slightly bent.
Use the hamstrings(back of your legs) to pull your body back upright and squeeze your glutes tight at the top of the motion.

Let’s go with body weight only on 1-3.
Bent over rows for my Atlanta boys…15-20 lb dumbells or a 45 lb bar.
Sister-in-law…5lb dumbells
Deadlifts for day 1: no weights, let’s go for form and keep your lower bak out of it. The goal is to feel the work in your legs and not your back. When you can do 15 reps without the lower back, then add 10lbs at a time and progress up from there.

Repeat this program for 4 rounds.

When finished with the above, you have a 3 minute Ab routine:
*3 part crunch: 1minute( instead of a traditional crunch, take 3 stages to reach           the top, and return slowly)

*Side plank: similar in concept to regular plank but you will hold yourself up on          one forearm with your legs extended.  Lie on your side, put your forearm          down, extend your legs so you are in a straight line, lift your hips up and keep          them up for 30 seconds. Repeat on opposite side.
*Bicycles: Hands under neck for support, feet off the ground level with knees,          crunch up and toward center as opposite legs pulls in toward center; alternate          without releasing tension until you can’t take it anymore.

Now, you are done!!!!!

Great job.
Get some water, a good clean meal: protein and green vegetables(now!!) take shower, and have an Amazing day!!!!!

 

Home Workout #1: Getting Started

 

OK, everyone, here is workout number 1 for your home workout. You may need to go out and get some dumbells and a bench, so you will have more options. As you get in better shape, the basic home exercises will continue to work, but variation is the key to success.

For today, think of your workout as a “Wake up” for your body. We will work all muscle groups and raise your heart rate, but we are not killing it…yet. I want you to keep moving, keep your heart rate up, and get a good Sweat on.

Circuit One:

1. Push ups: 20 reps total… If you can get 20 from your toes with perfect form, do it. If not, at the point your form breaks, drop to your knees and continue until 20 repetitions has been attained.

2. Traditional Body Weight Squats: 20 Reps…Take a shoulder width stance, keep weight on your heals, bend the knees and lower your butt as if you are sitting back into a chair. When your butt reaches the top of your knees, push up through the heals until you are just shy of locking your knees(don’t ever lock them out). Repeat until 20 reps has been reached.(This video is showing the jump squat, keep the form, just leave out the small jump at the end)

Squat Video

3. Bench Dips: Sit on a bench or solid chair with your hands brushing against your hips, fingers hanging over the front edge of the bench; Lower yourself down by bending the elbows but do not allow your shoulders to role forward. Keep your back as straight as possible. Your maximum depth is close to 90*. Push back up getting a strong squeeze in the Triceps(back of the arm), repeat 15x.

Dip Video

(repeat Circuit 1)

You should now have your heart rate up. The squats will take care of that. Remember, keep moving. If you need a break, get some water and take one minute to slow your heart rate a bit, and then get back to Circuit 2.

Circuit 2:

1. Shoulder Combo:  Shoulder Press/Side raise/punch... This is 3 exercises to be done back to back to back.

Take a shoulder width stance and bend the knees, keep your Abdominals tight for stability.   This is where light dumbells are ideal, so for now, grab soup cans or salad dressing bottles:   Start with a shoulder press where your hands are level with your ears, elbows are below and in direct line with your wrists, push up over your head and in toward center but stop before your hands touch, arms should be fully extended but not locked at the top(repeat 15x)

Side Raise: Put your arms at your sides,  to start, raise your arms out to the sideforming a “T” at the top. Return to bottom and repeat 15x.

Punch: Keeping the base stance, raise your elbows to the height of your shoulders, hands level with your wrists, and punch one arm at a time. If you have a mirror, you will be aiming at your nose, so punch toward the Center. As you punch with the Left arm, retract the right. Don’t let the hand drop. and repeat for a total of 30 punches…yes, it will  burn your shoulders.

So, shoulder press 15x, side raise 15x, punch 30x !

2. Stationary Lunge: Use a closet door for this the first few times. Open the door, grab the handle on either side, so your arms are straight, put one foot up against the door, and step back with the other so when you sit on your back knee, your FRONT leg is at 90* and your back leg is relaxed, so it too will be at 90*. Think about your front leg doing all the work, pushing through your heal. Lower yourself until 3-5 inches off the ground, push up to full extension but don’t lock the knee and repeat 10x on each leg. Do 10 reps on your Left, and then switch. We are not alternating.

Lunge Video

**We will stwitch to a standing lunge without holding on in a few workouts. This helps you keep good form.

3. Plank: Lie on the ground with your elbows in line with your shoulders, legs are straight out; go up on your toes and raise your hips so you are holding yourself up on forearms and toes. Your stomach is keeping you level. Don’t let your hips droop toward the ground. (Goal is 30 seconds- 1 minute)

Repeat

Email me how you feel, soreness on day 1 and 2, and document what you eat and when!!!!!!!