Today's Workout: Upper Body 1st exercise: Bench Press 1x10 warm up weight 1x8 add at least 5lbs to each side 1x6 add 5lbs to each side ?x4 do a set, add 5lbs, continue until 4 reps isn't possible
2nd exercise: Bicep Curls and Tricep Dips 2x10 curls easy/warm up weight - you should be able to do all 10 reps with ease 1x? as many tricep dips as possible, if more than ten, use a weight belt 1x8 heavier weight, but still relatively easy 1x? dips 2x5 heavier again, should struggle to get 5 reps 1x? dips
side notes: if you are unable to do normal dips, get a chair and do them off of the edge.
Today's Workout: Legs 1st exercise: Squats-put bar on neck, spread feet slightly wider than shoulders, drop hips backwards and down, go down until thighs are parallel with floor, go back up.
1x10 warm up, easy weight, make sure to go down all of the way 2x8 heavier, but still relatively easy, keep good form 1x6 heavier, should be a challenge, good form
2nd exercise: Calf Raises-bar on neck, raise heels while remaining on ball of feet, slowly back down
3x10 first set go easy, then add weight each set. With the last set, go as heavy as you can
3rd exercise: Lunge Jumps- step forward with one leg, bend the knee of the leg in front until the back knee touches floor; then press upward with both legs so that you jump, and while in the air switch front and back legs.
3x10-ten for each leg, 20 total
Notes: If you are unable to do squats/calf raises with a bar, do the exercise with just your body, but double the repititions
School has been busy, but here is another workout. Core: 1st Exercise: Abdominal twists: Balance on your tailbone with knees bent and torso leaning back. Twist upper body to the side and touch the ground. Quickly twist to the other side and touch the ground. Touching on both sides counts for one rep.
3x10 with a medicine ball/weight if it is to easy
2nd Exercise: Leg Raises: Lay on your back with your legs straight. To start, lift your feet 6 inches or about 15cm off of the ground. Hold them there and then bend at the hip, raising your feet until your body makes an L. bring your feet slowly back to 6in/15cm, all the while keeping your legs completely straight. Going up and back down counts as one repetition.
3x10 hold a medicine ball by pinching your legs together if body weight is too easy.
3rd exercise: Supermans: lay on your stomach with arms slightly out to the side. At the same time, arch your torso and legs up so that your body makes a u, not using arms for torso. hold for 2 seconds, then go back to laying down.
3x10 you should feel this in your back, if you don't, hold it for longer each time.
Notes: If anyone is seeing these and has questions, reply to the workouts and I will try to address your question.
Today's Workout: Upper Body
ReplyDelete1st exercise:
Bench Press
1x10 warm up weight
1x8 add at least 5lbs to each side
1x6 add 5lbs to each side
?x4 do a set, add 5lbs, continue until 4 reps isn't possible
2nd exercise:
Bicep Curls and Tricep Dips
2x10 curls easy/warm up weight - you should be able to do all 10 reps with ease
1x? as many tricep dips as possible, if more than ten, use a weight belt
1x8 heavier weight, but still relatively easy
1x? dips
2x5 heavier again, should struggle to get 5 reps
1x? dips
side notes:
if you are unable to do normal dips, get a chair and do them off of the edge.
Today's Workout: Legs
ReplyDelete1st exercise:
Squats-put bar on neck, spread feet slightly wider than shoulders, drop hips backwards and down, go down until thighs are parallel with floor, go back up.
1x10 warm up, easy weight, make sure to go down all of the way
2x8 heavier, but still relatively easy, keep good form
1x6 heavier, should be a challenge, good form
2nd exercise:
Calf Raises-bar on neck, raise heels while remaining on ball of feet, slowly back down
3x10 first set go easy, then add weight each set. With the last set, go as heavy as you can
3rd exercise:
Lunge Jumps- step forward with one leg, bend the knee of the leg in front until the back knee touches floor; then press upward with both legs so that you jump, and while in the air switch front and back legs.
3x10-ten for each leg, 20 total
Notes:
If you are unable to do squats/calf raises with a bar, do the exercise with just your body, but double the repititions
School has been busy, but here is another workout.
ReplyDeleteCore:
1st Exercise:
Abdominal twists:
Balance on your tailbone with knees bent and torso leaning back. Twist upper body to the side and touch the ground. Quickly twist to the other side and touch the ground. Touching on both sides counts for one rep.
3x10 with a medicine ball/weight if it is to easy
2nd Exercise:
Leg Raises:
Lay on your back with your legs straight. To start, lift your feet 6 inches or about 15cm off of the ground. Hold them there and then bend at the hip, raising your feet until your body makes an L. bring your feet slowly back to 6in/15cm, all the while keeping your legs completely straight. Going up and back down counts as one repetition.
3x10 hold a medicine ball by pinching your legs together if body weight is too easy.
3rd exercise:
Supermans:
lay on your stomach with arms slightly out to the side. At the same time, arch your torso and legs up so that your body makes a u, not using arms for torso. hold for 2 seconds, then go back to laying down.
3x10 you should feel this in your back, if you don't, hold it for longer each time.
Notes:
If anyone is seeing these and has questions, reply to the workouts and I will try to address your question.