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Strength Workout II

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 Plank w/ Alternating Leg Lift
Sets: 1-2 Reps: 5 (each leg) Rest: 60 sec.
Get into pushup position and bend your elbows so that your forearms lie flat on the floor.
Keeping your body straight and your abs braced, raise one leg up off the floor as high as you can. You
should feel it in your butt. Complete all your reps and then repeat on the opposite leg.

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 Reverse Lunge
Sets: 1-2 Reps: 8-10 (each leg) Rest: 60 sec.
Stand with feet shoulder-width apart holding a dumbbell in each hand. Step back with your right leg and lower your body until your front thigh is parallel to the floor and your back knee nearly touches the floor. Complete all your reps on one leg and then switch legs and repeat.

Reverse LungeReverse Lunge

3A Dumbbell Row
Sets: 1-2 Reps: 8-10 (each side) Rest: 60 sec.
Grab a dumbbell in your right hand and rest the other hand on a flat bench for support. Keeping your back straight and your shoulders level with the floor, row the weight up to your rib cage. Complete all your reps on one leg and then switch legs and repeat.

Dumbbell IDumbbell II

3B Stepup
Sets: 1-2 Reps: 8-10 (each side) Rest: 60 sec.
Set up a box or aerobics steps so that when you place your foot on the surface your thigh is parallel to the floor. Step up, letting your back leg dangle. Complete all your reps on that leg, and then repeat on the opposite leg.

StepupStepup

4A Lateral Raise w/ External Rotation
Sets: 1-2 Reps: 8-10 Rest: 60 sec.
Hold a light dumbbell in each hand and bend your elbows 90 degrees. Raise the weights out to your sides until your upper arms are parallel to the floor. Now rotate your shoulders back so that your knuckles face the ceiling.

External RotationExternal RotationExternal Rotation

4B Single-Leg Romanian Deadlift
Sets: 1-2 Reps: 8-10 (each side) Rest: 60 sec.
Balance on one foot and let your arms hang. Keeping the arch in your lower back, bend your hips and knee and lower your torso as far as you can to the floor. Complete all your reps on one side, and then repeat on the opposite side. When you can perform 10 reps easily on both legs, hold a dumbbell in the opposite arm as shown.

DeadliftDeadlift

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