Workout Tips

Workout on 6 February 2014

* Walk through of exercises and weight room

* Bodyweight exercises – perfect form for these exercises

* Squats

* Pushups

* Pullups

* Dips

* Dumbbell exercises

* Biceps – hammer curls, 7’s (starting weight: 7 lbs)

* Triceps – overhead arm extension, bent-over triceps kickback (7 lbs)

* Shoulders – overhead shoulder raises (starting weight: 8-10 lbs)

* Shoulders – bent-over reverse flyes: focus on rear deltoid (8 lbs)

* Shoulders – side lateral raises (starting weight: 7-8 lbs)

* Shoulders – front raises

* Legs – thrusters (squat + shoulder press)

* Legs – weighted lunges

* Legs – weighted step-ups

* Cable/resistance

* Biceps – standing bicep curl (starting weight: 24 lbs)

* Triceps – standing triceps pull-down (starting weight: 30 lbs)

* Power/plyometric

* Jumping squats

* Iron mikes (jumping lunges)

* Burpees

* Mountain climbers

* Core and abs

* Leg curls on the fit ball (bridge + leg curl)

* Decline sit up with medicine ball; add twists

* Decline leg lifts

* Hyperextensions; add twisting motion at top of movement

* Ab crunches on fit ball

* Goals

* Perfect bodyweight exercises. Increase volume (more reps and more sets) as exercise gets easier

* For pushup form: lay a full length mirror on its side and watch your form. Hold the low position for 1 second, then push up.

* Squats: be comfortable and accurate in the squat movement to where you can do 10 reps in 10 seconds

* Cardio – Tabata

* High Intensity Interval Training (HIIT) – focused, intense training that doesn’t take a lot of time.

* Aim for 15-20 minutes of good effort

* Tabata on treadmill: 20 seconds sprint – 10 seconds rest for no more than 5 minutes....