You've probably seen or heard of some of these workouts, kettlebells and sandbags are the rage now. Other versions may use heavy ropes, beer kegs, sledge hammers, or balls filled with water. The idea is to challenge your body, brain and muscles to produce force under different and more challenging circumstances, to get you out of your workout rut. This workout, which I developed for a few of my advanced clients, uses typical gym equipment. It is appropriate for someone who has been working out for a few years, and wants some integrated exercises to target the core, stabilizer muscles and wrists and forearms - the often neglected weak links. If you've had any recent problems with wrists or elbows (ie, tennis or golfers elbow), these exercises may not be appropriate for you.
Each exercise will use either a body bar or barbell gripped in the center to increase the challenge. Warm up first, select a much lower weight that you would ordinary work with, and make sure that you allow adequate space between other members and yourself. Begin the program at a weight where you can do 12-15 repetitions, and if you experience any discomfort at the joints reduce the weight or discontinue the program,
Single Arm Chest Press Using Barbell (or Body Bar) - grip barbell in center and exercise each side in individually. Progression: Single Arm Chest Press on Stability Ball Using Barbell.
Single Arm Bent Over Row Using Barbell (or Body Bar) - grip barbell in center and exercise each side in individually. Progression: Single Arm Bent Over Row Standing on one Leg Using Barbell
Lateral Raise Using Body Bar - grip body bar in center and exercise both Sides. Progression: Lateral Raise Using Body Bar Standing on One Leg
Single Arm Biceps Curl Using Barbell (or Body Bar) - grip barbell in center and exercise each side in individually. Progression: Single Arm Biceps Curl Standing on one Leg Using Barbell
Triceps Kickback Using Body Bar - bend over and maintain a neutral spine, grip body bar in center and exercise both sides. Progression: Triceps Kickback Using Body Bar Standing on One Leg
You may experience Delayed Muscle Soreness for 1-2 days after starting this workout, because you are using muscles in a different way and activating more muscle fibers. Try it, let me know how it works or if you have any questions.
