Tuesday, June 14, 2011

Rock Those Guns

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Ok, this one is great and challenges me. You got this and I want to hear that you did this whole workout just as written! ROCK THOSE GUN!
This is part of my "Bikini Body 8 Week Program."

WARM-UP: Make sure to do your WARM-UP it's a big part of your workout. GO HERE if you haven't done it yet.

TOOLS: dumbbell, weight bar, step or chair/bench, and towel

Write down your weights, reps, and sets. This way you can see your progress!
Remember: Do what you can and what you can't do try again next time to finish. You move at your own pace and make it work for you.

STRENGTH CIRCUIT 1

Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Once you have finished going through the first circuit repeat it one more time before move on to the second circuit.

  • Shoulder Press
  • In & Out Bicep Curl
  • Legs Up Triceps Extension
STRENGTH CIRCUIT 2

Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Once you have finished going through the first circuit repeat it one more time before move on to the second circuit.

  • Deep Swimmer Press
  • Hammer Curl
  • Weighted Chair/Bench Dip
STRENGTH CIRCUIT 3

Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Once you have finished going through the first circuit repeat it one more time before move on to the second circuit.
  • Upright Row
  • Static Arm Curl
  • Triceps Kickback
STRENGTH CIRCUIT 4
Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Once you have finished going through the forth circuit repeat all ciruits 1 more time without breaks.
  • Reverse Fly
  • Biceps Curl
  • Flip Grip Twist Triceps Kickback
STRENGTH CIRCUIT 1

Shoulder Press
Press dumbbells upward until arms are extended overhead. Lower to sides of shoulders and repeat.

In & Out Bicep Curl
Standard curl with palms up grip. Bring weights back down and turn forearms out to side for side curls. Bring weights back down. Rotate back and forth.

Legs Up Triceps Extension
Lie on your back with knees bent at 45 degree angel, hold a weight in each hand with arms extended toward the ceiling. Bend elbows and lower weights until they're alongside your ears. Return to starting position and repeat.

STRENGTH CIRCUIT 2

Deep Swimmer Press
 


Press dumbbells overhead in modified corkscrew motion. Start with palms in. While raising dumbbells overhead, turn wrists so palms face out at top of move. Mimic move in reverse on way down.

Hammer Curl
With elbows to sides, raise one dumbbell until forearm is vertical and thumb faces shoulder. Lower to original position and repeat with alternative arm.

Weighted Chair/Bench Dip
With a pair of flat benches or chairs positioned about 3 feet apart and a plate or weight on your lap, slide your glutes off the bench and lower yourself by bending your arms. Stop with your elbows are bent about 90 degrees, the press back up to full arm extension.

STRENGTH CIRCUIT 3

Upright Row
Pull dumbbells to front of shoulder with elbows leading out to sides. Allow wrists to flex as dumbbells rises upward. Lower and repeat.

Static Arm Curl
One arm held static at 90 degrees, while other arm does 4 reps. Alternate arms and repeat sequence.

Triceps Kickback
Hold a medium weight in both hands and bend over until your torso is at a 45-degree angle or parallel to the floor (more advanced). Bend the knees if needed and keep the abs engaged to protect the lower back. Begin the movement by bending the arms and pulling the elbows up to torso level. Holding that position, straighten the arms out behind you, squeezing the triceps muscles. Bend the arms back to starting position and repeat

STRENGTH CIRCUIT 4

Reverse Fly
Use light-medium dumbbells and begin in a seated position, bent over with arms hanging down and weights under the knees. Try not to collapse on the legs but, instead, keep the back straight and the abs engaged. Lift the arms out to the sides, up to shoulder level, squeezing shoulder blades together. Keep the elbows slightly bent and only lift to shoulders. Return to start and repeat.

Biceps Curl
 Start in a standing position with your feet shoulder width apart and your knees relaxed. Grasp a barbell with your hands also shoulder width apart. Your grip should be underhand (palms facing upwards) . Stand upright and let the bar hang in front of your thighs. Bend at your elbows to curl the bar to shoulder level. Pause momentarily at this top position. Slowly lower the bar back to the starting position.

Flip Grip Twist Triceps Kickback

Stand leaning forward and perform standard triceps kickbacks, changing wrist position from palms-up to palms down while hands are closest to shoulder. Alternate write position between each rep.

Once you have done all the once repeats for an extra bonus repeat the whole workout one more time without the extra repeats.

ROCK IT!

Great job!! Alright don't forget the COOL DOWN! This is an important part of your workout. Click HERE to cool down before hitting the showers.

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14 comments:

  1. Again, loved this workout! I did 12 reps with 1 repeat of every exercise. I also used the 8 lb. weights for almost all of them, rather than the 5 lb. weights.

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  2. catharine freemanJune 24, 2011 at 8:29 AM

    Thanks this is right up my alley...

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  3. I didn't beat my June 22nd reps, but at least I haven't regressed! Did 12 reps with 1 repeat of each exercise, using 8 lb. weights. I love this workout; I think arms are one of my favorite target areas.

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  4. Woo-hoo, I'm stronger than I was last summer! I did 12 reps for each exercise, using 10 lb. weights for the first round (with 1 repeat of each circuit) and then using 8 lb. weights for the final repeat round.

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    1. This is great. You've beed hanging in there and look at you now. Hugs. Miss ya.

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  5. Well, the flu was so fun, but I'd rather have been working out. I'm so excited to do a real workout today. This is a great one to get back into the game with. I did a run yesterday just to make sure my body was ready, but the weekend was a bunch of laying on the couch. At least I didn't eat anything, so gaining weight wasn't a problem.

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    1. So proud of you. I hate getting sick more because I cant workout than anything else. Welcome back.

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  6. I LOVE this workout! I did 12 reps of each and did the repeat of all exercises after the first two sets of everything. Jello arms? I also had to change my warm up to some stretching and 20 of cardio (elbows have not been happy, old sports injury) and then finish with 10 - 15 of more cardio followed by some yoga-inspired stretching. feels amazing. If this is week two, bring on the rest of this challenge! loving it!

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  7. do you have pictures on these exercises? :)

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  8. Ran first and did 12 reps for each move (except reverse fly- I'm still reeling from the chest and back workout) with 5 pound weights. I think I'll try 8 lb for a few of the moves next time I do this- feeling stronger!

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  9. Week 3, day 4! I added 8 lb weights to a couple of moves and it made a huge difference! Did all the circuits a total of 3 times and I'm beat! Off to run... :)

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  10. i loved this workout! i did 20 reps of each with 10 lbs and did all repeats.

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  11. Good workout! I did 20 reps of all the moves the first round with repeats, then 12 reps of each when I went through them all one more time. I feel stronger already!

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