August ‘16 Workout
Christina Gibson, ACE-CPT
A Workout: SuperSets = 2-4 Times
Through
- VSit DB
Unilateral Bicep Curls 10-12 Reps
Set Up: Begin sitting on the
ground with legs in front of you spread open (forming a “V”), toes pointed up
(knees and toes pointing toward ceiling and in alignment), back straight, core
engaged. Only opening legs out as far as you can maintain a straight back and
straight legs in good form (for tight hamstrings or weak core, legs will be
closer together). Work towards being able to have legs far apart.
Action: Holding one dumbbell in
right hand (at hip/floor), tucking elbow into side ribs, and curling dumbbell
toward shoulder. From shoulder, slowly release the dumbbell back toward hip/floor.
Once the right side is completed the desired number of repetitions,
repeat on the left side.
You
are working: Legs,
core, back, biceps
- Vsit
DB Unilateral Shoulder Press 10-12 Reps
Set Up: Begin sitting on the
ground with legs in front of you spread open (forming a “V”), toes pointed up
(knees and toes pointing toward ceiling and in alignment), back straight, core
engaged. Only opening legs out as far as you can maintain a straight back and
straight legs in good form (for tight hamstrings or weak core, legs will be
closer together). Work towards being able to have legs far apart.
Action: Holding one dumbbell in
right hand (above shoulder, palms front facing), slowly push dumbbell up to
full arm extension (without compensating form in Vsit position). From full
extension, slowly lower dumbbell back to starting position above the shoulder. Once the right side is completed the desired number of repetitions,
repeat on the left side.
You
are working: Legs,
core, back, biceps, triceps, deltoids
- Vsit
DB Double Grip Tricep Extensions 10-12 Reps
Set Up: Begin sitting on the
ground with legs in front of you spread open (forming a “V”), toes pointed up
(knees and toes pointing toward ceiling and in alignment), back straight, core
engaged. Only opening legs out as far as you can maintain a straight back and
straight legs in good form (for tight hamstrings or weak core, legs will be
closer together). Work towards being able to have legs far apart.
Action: Holding one dumbbell overhead
(dumbbell will be vertical, hands will be holding both sides of the head
(underneath) of the dumbbell with thumb pad of palm), slowly lower dumbbell (by
bending elbows) until elbows are fully bent and pointed up (keeping by side of
the head, and hands are at the back of the head (lower part of dumbbell against
upper back). Repeat movement for desired number of
repetitions.
You
are working: Legs,
core, back, triceps
- DB
Behind Neck Bilateral Hold Bows 12-15 Reps
Set Up: Begin standing with
legs under hips (toes and knees facing forward and in alignment), back straight
(good posture, core bracing), holding either head of a dumbbell behind the neck
(elbows will be bent and weight should be balanced between resting on neck and
being hovered). Head should not thrust forward, but stay in good standing posture
alignment.
Action: Bow forward until torso
is parallel with the floor (never moving weight in hands), bracing core and
returning to upright position. This is not a deadlift and the contraction is
coming from back and core, not glutes as primary mover, so you will be moving
first from shoulders (unlike the deadlift where the movement is started by hips
moving backwards). Repeat movement for desired number of
repetitions.
You are working: back, core, arms, legs
- DB
Sumo Squats 12-15 Reps
Set Up: Begin with your feet 6-10
inches wider than shoulder-width apart. Point your toes
out to the
out to the
sides. Hold one dumbbell in front of you with
both hands (dumbbell in vertical position, holding top head of dumbbell) in
front of hips.
Action: Lead with your hips/glutes back as you lower your body down into your
heels (not forward into your knees) as you were lowering yourself to sit in a
chair, and until your thighs are as close as possible to being parallel with
the floor. Squeeze (contract) your glutes, quads, hamstrings, and return to
starting position. Repeat movement for desired number of repetitions.
You
are working: Glutes,
quads, hamstrings, inner thighs
- Half
Boat Unilateral Leg Extension Exchange 10-15 Reps each leg or 30-50
seconds
Set Up: Begin sitting slightly
back on hips with back straight (from the vertical created by being back on
your sitz bones) and heels on ground in front of you with bent knees. Bring
legs up so that knees are in front of hips in the air and shins feet are in direct
alignment with knees (toes pointed upward). Arms are in front of you in
extension from shoulders (and parallel to shins). Keep core braced and back straight
throughout entire movement.
Action: From this Half Boat Pose
position, slowly straighten right leg (straight from hip forward alignment,
forming a partial “V”/Full Boat Pose) then slowly returning right leg back to
starting position and repeating process on left leg. Alternating between right
and left legs for desired number of repetitions (or time).
You are working: Legs, core
- Criss Cross Figure Eights 10-15 full rotations or 30-50 seconds
Set Up: Begin lying on the
floor in a straight line, brace core and bring legs up off the ground (half way
between vertical (perpendicular to) above hips and floor).
Action: Legs parted slightly
(about six inches apart), with right heel just in front & to the side of left
toes as you dip your legs below half way position and to the left. In a figure
eight movement (and changing foot positioning with left heel just in front
& to the side of right toes) bring your legs back to center/half way
position and to the right as you dip below half way position.
Repeating/alternating left/right for desired number of repetitions (or time).
You are working: Core
B Workout: Plyo Quickie 50x10 Circuit = 2-4 Times
Through
- In/Out
Squats
Set Up: Stand with feet shoulder-width apart, toes pointed forward in line
with your knees.
Lead with your hips/glutes back as you lower your body down into your
heels (not forward into your knees) as you were lowering yourself to sit in a
chair, and until your thighs are as close as possible to being parallel with
the floor. You will not come out of this squat down position for the entirety
of this move.
Action: From the Squat (and
without bobbing your hips up/down), jump your feet together and then back out
shoulder width apart (maintaining the down squat for all jumps of feet together/apart).
Repeat movement for desired amount of time.
You
are working: Glutes,
quads, hamstrings, inner thighs
- Plank
Moguls
Set Up: Get into the top of a Push Up Plank,
keeping abs braced (not sunk into shoulders), body in a
straight line from knees to neck/shoulders.
Action: Jump legs to right,
outside elbows (fully bending knees on landing), then back out to straight
plank, then to left outside elbows, then back out to straight plank (this is
one full movement, once back to straight plank from both sides is completed). Repeat movement for desired amount of time.
You
are working: Legs,
shoulders, core
- Jumping
Lunges
Set Up: Begin in standing
position with feet under hips.
Action: Jump right leg behind
as wide (front to back) as possible without losing balance or upright
positioning as you come down (both knees bent (right knee over heel / left foot
on ball of foot/heel up), then jumping up and back to starting position before
repeating on the left leg. Alternating between right and left legs until movement
for desired amount of time is completed.
You
are working: Legs
- Mountain
Climbers
Set Up: Get into the top of a Push Up Plank,
keeping abs braced (not sunk into shoulders), body in a
straight line from knees to neck/shoulders.
Action: Keeping your body parallel to the ground, drive your right knee up
towards your chest alternating
back and forth with your left knee (as if
running, do not bob hips up/down but maintain parallel alignment throughout
entire movement of legs). Repeat this movement for the required number of
seconds.
You
are working: Arms,
shoulders, core
- Burpees
(Thrusters or w/Push Up)
Set Up: Begin in a standing
position (good posture, core braced) with feet together and arms by your sides.
Action: Thrusters: Squat into
your heels (contracting glutes, not forward into knees), bringing buttocks
lower than knees, lean forward placing hands under wrists and thrusting feet
back coming into top of Push Up Plank (wrist below shoulders). Jump legs
forward underneath hips/shoulders (think frog), then jump to upright as high as
you can then back to standing. The movements should be fluid and fast, moving
between each position repeatedly until set amount of repetitions or time is
completed, while keeping your body aligned throughout the movements. If adding
Push Up for full Burpees, then add Push Up between Push Up Plank position and
jumping legs underneath to upright.
You
are working: Legs,
core
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