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Showing posts from September, 2016

Today's Interval Workout

Round One-  heavy weights, mat on step
Alternating Chest Press (elbows to ribs)
Elbows Wide bilateral chest press
Standing bent over row
Suitcase squats
Sit ups with weights on chestRound Two - light weights, mat, step
Kneeling on mat lateral shoulder raises
Alternating step up with bilateral bicep curls
Kneeling deltoid back flys
Alternating step up with bilateral overhead press
Sit ups with weights overhead to pulloverRound Three - medium weights, step
Single leg hip hinge lunge
Side step onto step with same side reach
Prone single leg lift with hip raise, arms extended over chest40 seconds per exercise. Repeat each round three times.

Walking For your Health

Studies have shown that, after following participants from ages 70 - 85 for 2.7 years, walking can reverse many of the limitations associated with aging. The study suggests 150 minutes of moderate exercise or 75 minutes of vigorous exercise, coupled with two weight strength sessions each week. http://www.npr.org/sections/health-shots/2016/09/26/495477531/walking-fends-off-disability-and-its-not-too-late-to-start

Tuesday's Interval Toning

Round One - heavy weights, mat laid out over step for bench
Single arm chest press
Pull Over
Single arm Bent over row
Over head front raises
40 seconds per side,per exercise. Three roundsRound Two - medium weights, mat
Kneeling over head triceps extension
Lunge position single arm bicep curl
Bird dog pose single arm back fly
Planks to pikes
40 seconds per side,per exercise. Three roundsRound Three- Mat, light weights, step
Side to side Crunches
Alternating steps with shoulder presses
Bicycle kicks
Alternating side steps with arm reach across body
Scissors
Reverse lunge off step- alternating legs
30 seconds per exercise. Two Rounds

Today's Interval Workout

Round one- using heavy weights, a step with risers, and a mat to lay on the step
Supine single arm chest press
Prone bent over row
Single arm squat clean
Crunches
40 seconds per exercise, 3 setsRound two- light weights and the step
Alternating step and two handed punch
Reverse lunge off step with bilateral front shoulder raise
Single leg raise from squat and lateral shoulder raise
40 seconds per exercise, 3 sets
This is big time shoulder burn! Round 3- medium weights, mat on step
Alternating side sit up and press
Supine chest fly
Supine Triceps extension
Alternating side lunge with dumbell reach Back flys Great workout everyone! We'll do it again Friday!