Friday, September 30, 2011

Hot n Heavy


This workout is for Heavy lifting. Building your muscle definition and bulk. Choice a weight that is your max at 8-10 reps. Take a deep breath and GO!


Stand on a wobble board with your knees slightly bent and try to balance for 5 seconds. Next, lower your hips, keeping your back straight. If you can, lower enough to perform an actual squat and hold for another 5 seconds. Return to start and repeat. If balancing is too hard, try this move on a Bosu or foam pad first. Once your body is more stable, return to the wobble board.
Bonus: use weight in each hand
Start standing up, feet shoulder width feet apart, and shoulders relaxed and resting down. Hold the dumbbells at your side with your palms facing in.
Begin by stepping forward with one leg, be sure to keep this leg in alignment with the rest of your body. While lowering the weights towards the ground inhale.
Stop movement of the leg once your knee reaches a 90 degree angle. Hold lunge position for 5-10 seconds.
After reaching the extended position (point at which knee angle is 90 degrees) return to standing by exhaling, and pushing back and up with leg.
When finished with first leg be sure to switch legs and perform the same amount of reps on the other leg.

Lateral Leg Lift

With your hands on your hips and your feet hip-width apart, bend your knees to lower into a squat. Pause, then stand and lift your right leg out to the side as high as you can. Return to start. That's one rep. Repeat with the left leg, and continue alternating until you've done 12 to 15 reps on each side.

Bonus: use weights in each hands

Calf Raises

Stand with feet a few inches apart. Feet facing forward. Hold dumbbells in hands for extra weight if u want. Go up and down slowly 1 Mississippi, 2 Mississippi, 3 Mississippi, until you do 15 Mississippi's and then do 10 fast for burn.


swing kick
Stand with your feet hip-width apart facing a chair back with your elbows bent, hands in loose fists. With your right knee soft, swing your right leg up and over the chair (as shown), tap the floor, then swing your leg back to start. Repeat on the opposite side for 1 rep. Continue, quickly alternating legs, for 1 minute.

Step Ups w/Knee Raise

You will need a high-step. Place a 12-24 inch high-step in front of you. Step up w/left foot, bring right leg forward and up & bend your knee until your thigh is parallel to the floor. Lower right leg back to start, then do the left. Repeat with the other leg. That's 1 rep.


Lie with your legs straight out on the floor and your arms straight up in the air, fingers pointing toward the ceiling.
Contracting your abs, fold your body up by lifting your legs off the floor and stretching your arms toward your toes. Keep your back straight. Pause at your full extension, then return to the starting position.
Bonus: use weight in hands and ankle weight on

Dish Rocks
6 pack abs exercises
Begin laying flat on the floor with your arms stretched out straight over your head. Contract the abdominals and lift the upper body and legs off the floor. This is what we will call the dish position.
Holding this position rock the body forward and backward. Do not let the hands or feet touch the floor as you rock and be careful not to bend at the hips. Keep the body in a ‘dish’ position.
Rock back and forth 20-30 times, or for 30 seconds, then stop and hold the dish position for 30 seconds keeping the abdominals fully contracted.
Bonus: add ankle weights and hold weights in the hands.

Single Leg Bridging

Core Exercises - Single Leg Bridging
Begin this core exercise lying on your back in. Slowly lift your bottom pushing through your foot, until your knees, hips and shoulders are in a straight line. Tighten your bottom muscles (gluteals) as you do this. Hold for 2 seconds and then return to the starting position.
Bonus: use ankle weights

Side Plank

Begin by lying on your right side and push up so that your body is supported by right arm and your feet are stacked on top of each other.
Straighten your left arm, reaching for the stars and balance for a moment. (FIT TIP: If you lift your left leg in the air as well, you will be completing an advanced side plank!)
Sweep your left arm down, bringing your hand to your right hip, and twist your body, turning it towards the floor while keeping the rest of your body in place. Squeeze the abs and hold for 2 seconds, then repeat.

2 more times from top to bottom of this routine. GO FOR IT! I know you got it. Tell me how you did.

1 comment:

  1. Great workout! I liked the leg/ab combination. It felt good to work out several different parts of the body in one routine.