Resistance Band Workout

November 5, 2008

Intermediate Total Body Strength

Strength Training for Busy People

Strength Training for Busy People

Hypertrophy Training

Training for Hypertrophy

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TRAINING PARAMETERS/WORK
Duration of Phase 3-6 weeks
Load 70-80%
Number of Exercises 6-9 (Prime Movers)
Number of Reps per Set 6-12
Number of Sets 4-6 (8)
Rest Intervals 3-5 minutes
Speed of Execution; Medium
Frequency/Week 2-4
The athlete takes 70-80% load, or a load which allows him/her to perform 6 repetitions. As the athlete adapts to the load he/she will progressively be able to perform more repetitions. When one can perform 6 repetitions, the load is increased again to enable one to perform 6 repetitions.

The key element in hypertrophy training is not just exhaustion per set but rather cumulative effect of exhaustion in total number of sets. This cumulative exhaustion stimulates the chemical reactions and protein metabolism in the body so that optimal muscle hypertrophy will be achieved.
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VARIATIONS IN HYPERTROPHY TRAINING
SPLIT ROUTINE: Since in body building (Hypertrophy) the athlete performs 2-3 exercises per muscle groups and since they address every muscle in the body, one may have to be in the gym for at least half of the day if he/she expects to finish the entire program. Even if the athlete may have the energy to do it, time constraints represents as important limitation. Hence, the solution is to divide the total volume of work into parts, addressing each day to one part of the body, therefore, the “split routine”. Under these conditions even if an athlete trains 5-5 times per week, an actual muscle group is worked-out 1-2 times per week.

ASSISTED REPETITIONS: As an athlete performs a set to temporary exhaustion of the neuromuscular system, a partner assists the performer with sufficient support to be able to perform 2-3 repetitions.

RESISTIVE REPETITIONS: The athlete performs a set to temporary exhaustion. The partner assists the athlete to perform another 2-3 repetitions concentricaly but provides some resistance for the eccentric segment of contraction for each of the additional repetitions. As the muscles are in longer tension the muscles metabolism is stronger activated, stimulating muscle growth beyond the standard norms.

SUPER SET: Represents a method in which the athlete performs a set for the agonistic muscle of a given joint, followed without a rest period by a set for the antagonistic muscles. Variations may performed, for example perform a set to exhaustion, followed after 20-30 seconds by another set for the same muscle group. Another variation may be pre-exhaustion, before a large muscle groups are contracted the small muscles have to be pre-exhausted so that during the actual work the whole load will be taken only by the large muscle groups.

EXTRA TID BITS: Even if the split routine method is used for hypertrophy workouts, they are very exhausting, and often a training session may have 75-160 or more repetitions performed. Such a high muscle loading requires a long recovery following a training session. Therefore, one may assume that heavy workouts are done to complete exhaustion, and one should not perform this type of workout no more than 3 times per week.
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SAMPLE HYPERTROPHY WORKOUT
Do one exercise then move on to the next exercise.
Take one minute between sets.
Take two minutes between exercises.
Monday:
Stretching and Flexibility
Warm-up; Versa Climber or Bike
Bench Press (Heavy); warm-up, 4×10
Squats, warm-up w/ Snatch Squats; 4×10
Military Press (Moderate-Heavy); 3×10
Clean Pulls (From the Floor); 3×10
Leg Extensions; 3×12
Glute-Hams (Weighted); 3×12
Back Work #1; 3×12
Back Work #2; 3×12
Abdominal; Crunch Machine 3×25, Rotary Work 3×12, Plate Crunch 3×25
Wednesday:
Clean Pulls (From the Thigh); 3×10
Incline Bench; Warm up; 4×10
Side Lunges (10 @ each Leg); 3×10
Leg Curls (2Up/1 Down); 4×10
Shoulder Combo (Upright Rows, with out rest Squat Press, with out rest Bent Over Rows, then rest ); 3×10
Dips; Max effort to fatigue
Abdominal; Ball Routine 3×40(With a medicine ball and with a partner, one partner sits on the floor with the other partner standing on the feet of the person on the floor, the person on the floor should look like they are at the top of a sit up, leg at a 90 degree angle and leaning back at a 90 degree angle, then the partner tosses the medicine ball 10x above the partners head on the floor, then 10 @ each side, like a rotary throw, then to finish 10x above the head again). Hanging Knee Raises; 5×10; Bicycle Crunch; 3×20.

Friday:
Snatch Squat (Light); warm-up; 3×10
Squats (Heavy); warm-up; 4×10
Romanian Dead Lifts; 3×10 (Just like the regular dead lift except knees are slightly bent, and you rotate at the hips just like good mornings)
Bench Press (Light); warm-up; 4×10
Glute-Hams; 3×10
DB Incline; 4×10
Back Exercise; 3×12
Biceps Exercise; 3×15
Abdominal; Weighted Leg Lifts 3×15; Rotary Machine 3×12 @ side; Scissors Kicks 3×20

-Department of Kinesiology and Health at Georgia State University.

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Circuit Training Program

CIRCUIT TRAINING PROGRAM
Monday:
Resting only 45 seconds between exercises

Duo-Chest (Fly’s/Chest Press is a super set); 1×10
Crunch Machine; 1×25
Duo-Leg (Extension/Press is a super set); 1×10
Rotary Torso Machine; 1×10@each side
Duo-Shoulder (Lateral/Press is a super set); 1×10
Plate Crunch; 1×25
Duo-Back (T-Bar/Pull Downs is a super set); 1×10
Triceps Exercise; 1×12
Hyperextension; 1×12
Biceps Exercise; 1×12
Glute-Ham; 1×8
Rest 2 minutes then repeat two more times.

Wednesday:
Resting only 45 seconds between exercises

Duo-Chest (Fly’s/Chest Press is a super set); 1×10
Crunch Machine; 1×25
Duo-Leg (Extension/Press is a super set); 1×10
Rotary Torso Machine; 1×10@each side
Duo-Shoulder (Lateral/Press is a super set); 1×10
Plate Crunch; 1×25
Duo-Back (T-Bar/Pull Downs is a super set); 1×10
Triceps Exercise; 1×12
Hyperextension; 1×12
Biceps Exercise; 1×12
Glute-Ham; 1×8
Rest 2 minutes then repeat two more times.

Friday:
Resting only 45 seconds between exercises

Duo-Chest (Fly’s/Chest Press is a super set); 1×10
Crunch Machine; 1×25
Duo-Leg (Extension/Press is a super set); 1×10
Rotary Torso Machine; 1×10@each side
Duo-Shoulder (Lateral/Press is a super set); 1×10
Plate Crunch; 1×25
Duo-Back (T-Bar/Pull Downs is a super set); 1×10
Triceps Exercise; 1×12
Hyperextension; 1×12
Biceps Exercise; 1×12
Glute-Ham; 1×8
Rest 2 minutes then repeat two more times.

Strength Training 101

• Benefits of Strength Training
• Getting Started: Safety
• Strength Training Principles
• Basic Strength Training Programs
• Strength Training Exercises 
• Abdominal Exercises 
• Upper Body Exercises 
• Lower Body Exercises 
• Alternative Strength Training Exercises

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Getting Started: Safety

If you feel your body is not ready for strength training for any reason, talk to your physician. Here is a list of risk factors to help you decide if you should talk to a physician before beginning a strength training program:

any cardiovascular disease including chest pains at rest or exertion
family history of coronary heart disease before the age of 55
high cholesterol, generally above 200
abnormal ECG, or cardiac arrhythmias
smoking
chronic hypertension
extreme obesity
any chronic muscular or joint problem
currently pregnant, or within 3 months of delivery
recent surgery
arthritis
diabetes
asthma
years of a sedentary lifestyle
Also see the Getting Started Page

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10 Quick Tips To Help You Get Started:

Remember to warm up. Warming up gives the body a chance to deliver plenty of nutrient rich blood to areas about to be exercised, to actually warm the muscles and lubricate the joints.
Stretch – Increases or maintains muscle flexibility.
During the first week of starting an exercise program keep it light. Work on technique-good body mechanics and slowly work up to heavier weights.
Quick tips to maintain good body mechanincs: go through the complete range of motion, move slowly and with control, breathe, and maintain a neutral spine. Never sacrifice form just to add more weight or repetitions.
The intensity of your workout depends on a number of factors, including the number of sets and repetitions, the overall weight lifted, and the rest between sets. You can vary the intensity of your workout to fit your activity level and goals.
Listen to your body. Heart rate is not a good way to determine your intensity when lifting weights, it is important to listen to your body based on an overall sense of feeling of exertion.
The MINIMUM amount of strength training recommended by the American College of Sports Medicine is eight to twelve repetitions of eight to ten exercises, at a moderate intensity, two days a week. You will get more overall gains with more days per week, sets and resistance, but the progression is one in which you must listen to your body.
Strength training session are recommended to last one hour or less.
As a general rule, each muscle that you train should be rested one to two days before being exercised further in order for the fatigued muscles to rebuild.
“No pain, no gain.” This statement is not only false, but can be dangerous. Your body will adapt to strength training, and will reduce in body soreness each time you workout.

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Strength Training Principles:
Overload: To see gains in strength you must always stimulate the muscle more than it is accustomed to.
Progression: The active muscle must continue to work against a gradually increasing resistance in order to meet overload.
Specificity: Gains you receive are dependent on the muscle group used, and movement pattern performed. (See Specific Strength Training Programs)
Strength (maximal force): If you are interested in strength gains you want to train with higher weights and closer to your 1 RM.
Endurance (submaximal force that is repeated): If you are interested in gains in endurance, you should concentrate on lifting lower weights and higher repetitions.
Arrangement:
Warm-up – the warm-up should be “sport specific”. In other words, if you are performing the bench press, begin your warm-up with a light intensity and perform 8-10 reps.
Stretch – it is important to stretch to promote increased blood flow to the muscles, and to increase flexibility, range of motion and decrease the risk of injury.
Workout – work larger muscle groups first, then smaller muscle groups.
Cool-down – keeps the body active and prevents pooling of blood in the extremities. The cool-down is done at a lower intensity.
Breathing: When lifting weight or working muscles against resistance, exhale through the mouth as you are performing the work. Caution: Failure to breathe correctly during heavy weight lifting may cause drastic increases in blood pressure that may be harmful.

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A Basic Strength Training Program:
The American College of Sports Medicine Position Stand (1990) on “The Recommended Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory and Muscular Fitness in Healthy Adults” outlines several basic guidelines for strength training programs. “Strength training of a moderate intensity, sufficient to develop and maintain fat-free weight, should be an integral part of an adult fitness program. One set of 8-12 repetitions of eight to ten exercises that condition the major muscle groups at least 2 days a week is the recommended minimum.” The following are example exercises for a basic strength training program:
Bench Press
Lat Pulldown
Overhead Press
Bicep Curl
Tricep Pulldown
Squat
Leg Extension
Leg Curl
Abdominal Crunch
Additional Exercises:
Chest: Dumbbell Fly, Butterfly’s, Incline/Decline Press, Pushup, Wall Pushup
Back: Seated Row, One Arm Dumbbell Row, Pullups
Shoulder: Lateral Dumbbell Raise, Front Dumbbell Raise, Upright Row, Bent-over Flys
Biceps: Hammer Curls, Pull-ups
Triceps: Tricep Extensions (Kickbacks), Dips
Quadriceps: Lunges, Leg Press
Hamstrings: Straight Leg Dead Lift
Calves: Calf Raise
Legs: Hip Abduction, Hip Adduction

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Specific Strength Training Programs
Circuit Training
Hypertrophy Training
Maintenance Training
Maximum Strength Training
 

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Resources
 American College of Sports Medicine
 National Strength and Conditioning Association

Outdoor Cardio Circuit

October 28, 2008

Outdoor Circuit Workout

If you’re looking to spice up your outdoor walking or running workouts, this Outdoor Circuit Workout will take you through some tough intervals that will make your heart rate soar.  By mixing up the moves and changing the intensity throughout the workout, you’ll keep your body challenged and your mind interested. 

Time	Activity
5 minutes	Warm up – Brisk walking
2 minutes	Walk or jog This is your baseline pace.  You should feel as though you’re working, but be able to carry on a conversation without huffing and puffing.
1 minute	Walking Lunges Take a big step forward with the right foot and lower into a lunge (keeping the front knee behind the toe), step the left foot next to the right and then into a lunge on the left side.
1 minute
1 minute	Walk or jog  Slow down enough to lower your heart rate back to baseline		Sprints Choose an object in the distance (a tree, mailbox, etc.) and run or walk to it as fast as you can.  Walk to recover and repeat the sprints for the full minute.
1 minute
3 minutes	Walk or Jog Slow down  to baseline.
1 minute	Tree Pushups Find a tree and stand a few feet away from it.  Place hands on the tree in front of you at about shoulder level.  Bend the elbows and lower towards the tree in a pushup.  Push back up and repeat for up to 1 minute.
1 minute	Scissor Jumps Keep your hands on the tree for support and begin with the feet together.  Jump up and bring the right foot forward, left foot back.  Quickly switch feet and continue scissoring the feet as fast as you can for 1 minute.  For added intensity, swing your arms along with the feet instead of holding onto the tree.
1 minute	Speed walk or Run Increase your pace here so that you’re working hard.
3 minutes	Walk or Jog Slow down to baseline
1 minute	Long Jumps Find a relatively flat stretch of sidewalk or trail and begin with feet together.  Lower into a slight squat and jump forward with both feet as far as you can, swinging your arms to help propel you forward.  Continue leaping forward for 30 seconds, take a walking break, then finish out the minute
1 minute	Speed walk or Run Go at a pace that allows you to lower your heart rate a bit.
1 minute	High Jogs As you jog, lift the knees up to hip level (if you can).
1 minute	Low Jogs As you jog, bring the heels up towards the glutes as far as you can (as though kicking your own butt).
3 minutes	Walk or Jog Slow down back to baseline.
3 minutes	Cool down with an easy walk
	Stretch
Speed walk or Run Pick up the pace here so that you’re above baseline

Instructions and Form Tips:

• Complete one circuit for a 30 minute workout or complete the circuit twice for a 60 minute workout

• Skip any moves that hurt, leave you dizzy or put you at any kind of safety risk.

• Don’t be afraid to look silly out there but, if you do, find a park or trail where there’s less eyes watching.

• This workout can also be done indoors…be creative!

Trampoline Workout

October 26, 2008

Three, 20-Minute Home Workouts

October 24, 2008

Three no-excuses, 20-minute home workouts: whether you have a barbell, dumbbells or nothing at all, we have a fast muscle-building workout for you.
While everyone wants a perfectly sculpted body, when it comes down to working out, many of us have more excuses than motivation. The gym’s too far away. I’ve had a rough day at work and I’m tired. I’m addicted to the Internet. Blah, blah, blah.

Well, you can kiss those excuses goodbye.

* Can’t make it to the gym? We give you three workouts that can be done at home.

* Don’t have a lot of time? Give us a mere 20 minutes three times a week, and we’ll hit all the major muscles of your body.

* Don’t have a lot of equipment? Try one of three different routines: a workout for those of you with only a barbell, weight plates and a bench; a workout for those with only dumbbells and a bench; and one for you poor saps who don’t have any equipment at all.
WHO NEEDS THEM?

Whether you’re new to weight training or are a veteran lifter, you will benefit from these workouts, especially if you fit one of these profiles:

* The person who works out consistently, but is about to enter a busy period that won’t leave him time to complete his regular workout. Our clock-conscious routines will help you maintain your muscle and conditioning.

* The beginner who isn’t quite ready to join a gym. These routines will acclimate you to training, and help you learn basic exercises and develop neuromuscular coordination.

* The experienced exerciser looking for an additional workout routine. If you’re currently doing a three-day body-part-split and would like to add a fourth day, any one of the workouts presented here provides a great way to hit your entire frame a second time during the week.

* Someone who has hit a plateau in their training program and needs a shock routine. One of these 20-minute full-body regimens will give your body a whole new stimulus.

* The equipment-challenged. You don’t need a full array of iron to get a complete workout–just a barbell, some dumbbells of your own body weight.

WORKOUT #1

THE NO-EQUIPMENT-NECESSARY WORKOUT

When to use it: Having no access to equipment shouldn’t prevent you from getting into shape. A body-weight-only program does have a few drawbacks–mainly, it’s hard to manipulate your intensity by increasing the weight load on the muscles, and you really can’t effectively work “puling” muscles such as back and biceps. But this program can be just the ticket if you’re a beginner trying to break into the habit of training before getting some equipment or a gym membership; if you’re traveling and want to maintain your shape on the road; or if you don’t have the time to do your regular training routine but you want to do something.

1. BODY-WEIGHT SQUAT (legs) Put your hands on your hips or fold them over your chest (1a). From a standing position, feet about shoulder-width apart, squat down until both knees reach 90 degrees (1b). As you lower yourself, keep your lower back slightly arched, head up, and stick your glutes out as if you were going to sit in a chair. Also, be sure that your knees aren’t out past your toes as you descend–if they are, you’re not moving your glutes back far enough on the descent. Once you reach the bottom position, flex through your quads, hamstrings and glutes to power yourself back up to a standing position and repeat.

 

 

 

 

 

 

 

 

2. SIDE-TO-SIDE LUNGE (legs) With your hands on your hips, assume a comfortable stance, feet shoulder-width apart, head up and torso erect (2a). From there, step with your right leg straight out to your side, as deep as you can go without moving your left foot. Plant your right foot and bend your right knee to 90 degrees (2b). Then, flexing the muscles of your thigh, push yourself back up to a standing position and repeat the movement with your left leg. Alternate side to side in this fashion until you’ve completed 10 reps per leg.

 

3. INVERTED PUSH-UP (shoulders) Place your feet on a chair and your hands out in front of you at shoulder-width. Without moving your feet, creep your hands backward until your body is bent almost 90 degrees and your head is facing the floor. Press up until your arms are straight–you should resemble an inverted V (3a)–then slowly lower your head toward the floor until your arms are almost bent 90 degrees (3b) and repeat.

4. PUSH-UP (chest) Place your hands a little wider than your shoulders, put your toes on the floor, feet and legs together, and raise up into an arms-extended position (4a). Slowly lower yourself until your chest just touches the floor (4b), return to the starting position and repeat. As you lower yourself, concentrate on feeling the stretch in your chest, and flex on the way up rather than using a quick piston action to finish your set.

5. CLOSE-GRIP PUSH-UP (triceps) Do these the same as you do the regular push-ups, except bring your hands closer so that your thumbs and index fingers form a triangle beneath your chest (5a). As you descend, your elbows will point outward; once your chest comes in light contact with your hands (5b), slowly return to the starting position and repeat.

6. LYING TORSO RAISE (lower back) Lie facedown on the floor and place your hands loosely behind your neck (6a). Slowly raise your upper body until your chest is a few inches off the floor (6b). You should feel your lumbar spine and lower-back muscles contracting as you rise up. Hold the top position for a two-second count, slowly return to the starting position and repeat.

7. WEIGHTLESS CONCENTRATION CURL (biceps) Standing, grasp your left wrist with your right hand (7a). Apply pressure with the hand as you slowly and deliberately curl your left arm (7b). Once your elbow is fully bent, give your biceps an extra squeeze and hold for a second before slowly lowering. Complete all reps for one side before switching arms. Since you don’t have the benefits of a weight, you need to do this exercise in a controlled fashion–focus on keeping your working biceps fully engaged throughout each rep, and apply some challenging pressure with that nonworking hand.

8. CRUNCH (abs) Lie faceup, your knees bent and feet on the floor. Keep your hands behind your head (8a)–avoid the temptation to pull on your head as you tire. Curl your torso as you bring your shoulder blades up a few inches (8b), squeeze your abs, and then slowly return to the starting position. To keep the pressure on, don’t spend more than a second in the “down” position; the longer your shoulder blades are off the floor, the more work your abs must do).  

 

 

 

 

 

 

WORKOUT #1

EXERCISE  (2 Sets of 10 for each exercise)                                 

Body-weight squat                       

Side-to-side lunge 

Inverted push-up                        

Push-up                             

Close-grip push-up                    

Lying torso raise                         

Weightless concentration curl

Crunch                                        

Instructions: Perform these exercises as a circuit; go directly
from exercise to exercise without resting, and rest one or two
minutes once you complete the first circuit before beginning
the second one. If you can get through the circuit twice and
have time left over, try getting a third circuit in.

WORKOUT #2

THE BARBELL AND BENCH WORKOUT

When to use it: This routine, designed by Sandy Shafer, certified personal trainer at the Sports Club/LA in Los Angeles, is built around the premise that if you have only 20 minutes, you should do the most effective exercises possible in that time. The mix of compound and high-powered single-joint moves will tax your major body parts and let you get the most bang for your buck in a short period. If you have a barbell and a bench, this workout is certainly a step up from the body-weight-only routine, and makes a good segue for someone wanting to take on a regular three- or four-day body-part split in the future.

1. DEADLIFT (thighs, back) Position your feet hip-width apart, toes pointed straight ahead and a barbell set in front of you. Squat down, maintaining a neutral spine position with your abs drawn in. Grab the bar just outside of your knees with an overhand grip (1a). Lift the bar from the floor by pressing through your feet, with slightly more pressure in the heels. The knees and hips should extend together while you keep the bar close. Once you reach a standing position (1b), lower the bar back down to the starting position by bending your knees and descending the same way you came up. Repeat. Don’t touch the bar to the floor before beginning the next rep.

2. FLAT-BENCH PRESS (chest) This move is a bit tricky if you don’t have a spotter or a rack on your bench. Lie faceup on the bench and grasp the barbell with a grip just outside of shoulder width (2a). Lower the bar toward your chest until your upper arms are parallel to the floor (2b)–lowering the bar any further may put too much stress on your shoulder joint. Slowly return to the starting position and repeat.

3. BENT-OVER ROW (back) Start with your feet hip-width apart and a slight, bend in your knees. Lean forward at the hips until your torso is about 60 degrees in relation to the floor, maintaining the natural arch in your back and keeping your abs tight. Grasp the barbell with an underhand grip, with your arms hanging straight down from your shoulders (3a), and lift the bar toward your belly button (3b), your elbows scraping your sides on the way up. Slowly return to the starting position and repeat. 

 

4. STANDING MILITARY PRESS (shoulders) Stand with your feet hip-width apart, knees slightly bent and toes pointed straight ahead, keeping your lower back and abs tight. Take a grip on the bar just wider than your shoulders and bring the bar up to clavicle level (4a). Slowly press the bar overhead (4b), using the cadence explained in the instructions (page 100), extending your arms without locking out while maintaining the natural arch in your spine. Slowly return to the starting position and repeat.

5. STANDING BARBELL CURL (biceps) Stand with your feet hip-width apart, maintaining your spine’s neutral position and keeping your abs flexed. Grasp the bar with an underhand grip just outside shoulder width (5a) and slowly begin curling the bar to full elbow flexion (you’ll end up near your shoulders) (5b), keeping your elbows by your sides. Then slowly return to the starting position and repeat.

6. FLAT-BENCH FRENCH PRESS (triceps) Lie on your back on a bench and lift the bar straight over your chest, holding a shoulder-width grip (6a). Keeping your upper arms stationary, slowly bend your elbows to lower the bar to a point just over your forehead (6b). Forcefully flex your triceps and return to the starting position and repeat.

7. LYING KNEE RAISE/ REVERSE CRUNCH (abdominals) Lie on a bench, knees bent to 90 degrees and held in the air, hips at 90-degree angles (7a). Lower both legs slowly, maintaining the natural arch of your lower back and keeping the bend in your knees. Don’t let your feet hit the floor (7b). When you reach the bottom position, bring your knees back up and toward your chest until your glutes come off the bench (7c). Slowly return to the starting position and repeat.

WORKOUT

EXERCISE   ( 1 Set of 8-12-6 for each exercise)    

Deadlift                                          

Flat-bench press                            

Bent-over row                                

Standing military press                  

Standing barbell curl                      

Flat-bench French press                

Lying knee raise/reverse-crunch   (1 set of 15)

Instructions: This routine should be preceded by a full-body warm-up, such as a five-minute jog of another type of cardio activity. So you’ll get the most out of each move, we’re having you do drop sets. You’ll do one complete set each, beginning with a challenging weight (about 65 percent to 75 percent of your one-rep maximum for that exercise) with which you’ll do eight to 12 reps. You’ll then drop about 20 percent of the weight and do six more reps. The better your cardio warm-up, the more weight you’ll be able to handle per move, so take your warm-up seriously. (And if you have more than 20 minutes, you should add one lighter warm-up set to each exercise!) A key to getting the most out of the workout is to maintain a 2-2-4 tempo on every rep: a two-second concentric contraction, a two-second pause and squeeze at the midpoint, and a completely controlled four-second negative.

THE DUMBBELL AND BENCH WORKOUT

When to use it: This workout, designed by Jimmy Pena, C.S.C.S., athletic director at the Ritz-Carlton resort in Half Moon Bay, Calif., uses a few killer exercise combos to get you in under the desired 20-minute window. Use it only if you have a bench and dumbbells and you’re looking for a quick way to blast your entire body. The beauty of the routine is that the combination of exercises provides some added coordination and strength you don’t normally get out of a traditional workout.

1. SQUAT/SINGLE ARM CURL/PRESS (thighs, biceps, shoulders) Choose a weight you can curl and press overhead–which will be less than you can squat. Stand with a dumbbell in one hand, other hand on waist, head up and your back in its natural arch (1a). Slowly bend your knees until your thighs are parallel to the floor (1b). Return to a standing position while simultaneously curling the dumbbell to shoulder height (1c). From shoulder height, palm facing backward, flare your elbow out while rotating your hand forward as you press the dumbbell overhead (1d). As you return the weight to shoulder height, execute the negative portion of a bicep curl and go back down toward the floor into your next squat.  (Complete set on one side and switch)

2. BENT-OVER ROW/KICKBACK (back, triceps) You’ll need two different dumbbells for this exercise–one light-to-medium and one heavy. Place one knee and your nonworking hand on a flat bench for support, then bend forward at the hips and grasp the heavy dumbbell in your free hand (2a). Pull the dumbbell up to your abdomen (2b). Do 12 reps, then immediately grab the lighter dumbbell and raise your upper arm until it’s parallel to the floor and your elbow is bent 90 degrees (2c). Keeping your upper arm stationary, slowly extend the dumbbell up and out behind you (2d). Pause when the arm is extended, then return to the starting position. Do 12 reps. Repeat the two exercises on the other side of-your body.

3. DUMBBELL CHEST PRESS/ FLYE (chest) Choose a weight with which you normally do a flye. Lie back on a flat bench with a dumbbell in each hand, elbows bent 90 degrees (3a). Slowly press the dumbbells directly over your chest until your arms are fully extended (but unlocked) (3b), then slowly return to the starting position. From the bottom position, extend the weights out to each side of your body (keeping your elbows slightly bent) (3c) and bring them up in an arc until they lightly meet at the top (3d). Then return to the starting position and bring the dumbbells in closer to your shoulders for the next press.

 

 

 

 

 

 

 

4. DOUBLE CRUNCH (abdominals) Lie faceup on the floor, raise your legs six inches off the ground, and place your hands by your ears (4a). Slowly curl your chest toward your pelvis while simultaneously curling your pelvis toward your chest (4b). Slowly return to the starting position and repeat.

WORKOUT

EXERCISE  (2 sets of 12)                        

Squat/curl/press                

Bent-over row/kick-back    

Press/flye                            

Double crunch                     

Instructions: These exercises are more complex than most because you’re doing multiple things at once. Take your time to do each movement, with slow, controlled positive and negative motions–at two sets apiece, there’s no need to rush through an exercise. Rest about 30 to 45 seconds between sets, taking just enough time to catch your breath and change the weights, if necessary. If you really want to shave some time off the workout, superset the chest and ab moves–go back and forth between the press/flye and double crunches with no rest between sets.

BONUS USES

* Though designed for the home and for those with limited equipment, these routines can also be used at the gym.

* The body-weight exercises can be used in a regular workout–pair them with weighted exercises to form a compound set. For example, on triceps day you can follow a set of cable press-downs with a set of close-grip push-ups to failure.

COPYRIGHT 2003 Weider Publications
COPYRIGHT 2008 Gale, Cengage Learning

Michael Berg “Three no-excuses, 20-minute home workouts: whether you have a barbell, dumbbells or nothing at all, we have a fast muscle-building workout for you”. Men’s Fitness. . FindArticles.com. 23 Oct. 2008. http://findarticles.com/p/articles/mi_m1608/is_1_19/ai_95632130

Strength Exercises

October 17, 2008

MILITARY PRESS – PRONE ON SB WITH DB Reps : 6-12  Sets : 3-4  Intensity : 70-85%  Tempo : 4/2/2-3/1/1  Rest : 1-3 mins  Preparation : Maintain proper alignment through the kinetic chain by positioning the feet straight, glutes tight, ‘neutral’ spine angles, shoulder blades retracted and depressed, and chin tucked for good cervical alignment. Activate the core with a proper drawing in and pelvic floor contraction. Movement : Choose light dumbbells and perfect the technique before moving to a heavier load. Lie prone with your lower abs / hips on the stability ball, feet against a wall and alignment described in the ‘preparation’. With the dumbbells by your shoulders, perform a military press overhead and in line with the body. TRAINERS: watch that the dumbbells don’t ‘fall’ towards the ground as they extend over their heads. Keep the core and glutes tight to avoid lower back discomfort. SQUAT TOUCHDOWN – 1 LEG (WITH DB) Reps : 6-12  Sets : 3-4  Intensity : 70-85%  Tempo : 4/2/2-3/1/1  Rest :   Preparation : Begin balanced on one leg (opposite leg remains parallel to stance leg) while positioning entire body in optimal posture. Movement : Draw your belly button inward toward your spine. Controllably, squat down bending the ankle, knee, and hip whilereaching toward, OR, touching your toe with the opposite hand. While maintaining drawn-in maneuver, activate glutes & return to starting position. Progression Considerations : Draw your belly button inward toward your spine. Hold dumbbell in hand of raised leg. Controllably, squat down bending the ankle, knee, and hip while reaching toward, OR, touching your toe with the opposite hand. While maintaining drawn-in maneuver, activate glutes & return to starting position. SQUAT TO 2 ARM DB PRESS Reps : 6-12  Sets : 3-4  Intensity : 70-85%  Tempo : 4/2/2-3/1/1  Rest : 1-3 mins  Preparation : Begin with feet shoulder width apart with feet pointing straight ahead and knees over 2nd & 3rd toes.   Hold dumbbells at chest level with palms facing body. Movement : Perform a พ squat keeping lower extremity in proper alignment.   Before any compensation occurs, activate glutes and stand to a fully upright position.   Once stabilized, press the dumbbells overhead until both arms are fully extended with palms facing away. Slowly return the dumbbells back to chest and repeat. Progressions: Alt Arm, I Arm. CHEST PRESS (FREE MOTION) Reps : 6-12  Sets : 3-4  Intensity : 70-85%  Tempo : 4/2/2-3/1/1  Rest : 1-3 mins  Preparation : Sit tall with back against back pad. Hands out to the side with elbows slightly bent. Using a neutral grip with palms facing forward. Movement : Brace Spine by drawing your lower abdomen in. Maintaining proper posture, start movement by bringing hands out and together. Check alignment and positioning and repeat fly motion. It is important not to let your back arch at any time during the movement. Maintain slight bend in elbows as hands come together. Keep feet flat on the floor to maintain balance and stability. This exercise can be performed in an incline or decline motion for variation. PULL DOWN – STRAIGHT 2 ARM Reps : 6-12  Sets : 3-4  Intensity : 70-85%  Tempo : 4/2/2-3/1/1  Rest : 1-3 mins  Preparation : Begin by facing a cable machine with feet shoulder width apart, toes pointing straight ahead and knees over 2nd and toes.  Hold the bar with arms flexed at the chest level. Note:  Use pronated grip. Movement : Maintaining a draw in position and slightly flexed knees. Perform shoulder extension by bringing your arms to the side of the body while retracting and depressing the shoulder blades. Avoid letting the back arch and/or head to jut forward. Keep arms fully extended during exercise. Hold and return arms in their extended position in front of body to eye level.

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