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Strength Workout I

Add a new dimension to your training regimen

Paired exercises marked "A" and "B" are done in alternating fashion, so you'll complete a set of A, rest as prescribed, then complete a set of B, rest, and repeat as directed until you've completed all the required sets. Afterward, move on to the next pair. Exercises marked by only a number and no letters are done as straight sets-complete all the prescribed sets, resting as directed in between, before moving on to the next exercise.

1 Prone Cobra
Sets: 1-2 Reps: Hold for 60-90 seconds Rest: 60 sec.
Lie face down on the floor with your palms turned up toward the ceiling. Extend your hips and spine so that your legs and torso rise off the floor and into the air.Simultaneously raise your arms and rotate your palms to face away from you—point your thumbs into the air. Hold the position for up to 90 seconds.

Prone Corba

2A Split Stance Cable Wood Chop
Sets: 1-2 Reps: 8-10 (each side) Rest: 60 sec.
Attach a rope handle to the high pulley of a cable station and stand far enough away from the machine so that there is tension on the cable. Stand with your feet shoulder-width apart and split your legs, so that one foot is a few feet in front of the other. Rotate your torso diagonally downward until the handle ends up to the outside of your opposite leg. Complete all the prescribed reps, and then repeat on the opposite side.

Cable Wood

2B Single Leg Bridge
Sets: 1-2 Reps: 8-10 (each side) Rest: 60 sec.
Lie on your back on the floor and bend one knee so that your foot is flat on the floor. Keeping your opposite leg straight, push your foot into the floor, raising your hips until both thighs are in line with each other. Complete all your reps on one leg, and then switch legs and repeat.

Leg BridgeLeg Bridge

3A Bulgarian Split Squat
Sets: 1-2 Reps: 8-10 (each side) Rest: 60 sec.
Stand a few feet in front of a bench, bend your right knee, and rest the top of your right foot on the bench. Keeping your torso upright, bend your left knee and lower your body until your left thigh is about parallel to the floor. Reverse the motion to return to the starting position. Complete all your reps on one leg, and then switch legs and repeat.

Split Squat ISplit Squat II

3B T-Pushup
Sets: 1-2 Reps: 8-10 (each side) Rest: 60 sec.
Hold a dumbbell in each hand and get into pushup position and lower your body until your chest is about one inch above the floor. Push yourself back to the starting position and rotate your body 90 degrees, reaching toward the ceiling with one arm. Your body should form a "T"-shape in the top position. Reverse the motion and then repeat the pushup and rotation to the opposite side.

Push-upsPush-upsPush-ups

4A Chinup/Lat Pulldown
Sets: 1-2 Reps: 8-10 Rest: 60 sec.
Grab the chin-up bar with a shoulder-width, underhand grip. Cross your ankles behind you and hang. Pull yourself up until your chin is over the bar. If you can't perform at least eight chinups, you can use the lat-pulldown machine in your chin (use the same grip).

Pull-upsPull-upsPull-ups

4B One-Arm Dumbbell Squat
Sets: 1-2 Reps: 8-10 (each side) Rest: 60 sec.
Hold a dumbbell in one hand at your side and squat as low as you can, as if you were putting
down a suitcase.

Dumbbell

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