If any of these points apply, then this is the workout for you..
- Stuck on the same machines or exercises for a while and aren't getting the results you want
- Advanced your program but need a few new moves to kick it up a notch
- Haven't been working out regularly and need to step it up
or maybe you're just looking for something different?
This workout is appropriate from the beginner/intermediate level and above, and is a total body exercise circuit. That means you're using big muscles, a lot of muscles and you're working almost non stop to maximize results. Warm up first, and select or set weights so that you can do two sets of 15-20 repetition of each exercise. I've given you the basic exercises, and in some cases a progression to make it more challenging.
Single Leg Press - This is one of my favorite exercises for people who sit a lot. Use about half the weight you normally would and pay extra attention to keeping the toe, knee and hip in alignment as you perform the leg press. Push out through your heel and feel the fire in your glutes.
Scaption - This exercise is similar to a lateral raise but works muscles that help your posture in the shoulder area. Use very light weights, hold them in front of your thighs in a thumbs up position and draw in the abdominal muscles. Raise the arms in a V, maintaining a 45 degree angle, stop at shoulder height and slowly bring the weights down to starting position. As you do scaption, you should feel the contraction between your shoulder blades. Progression: single leg scaption.
Pushups on a Bench - Face the bench so that the long side is in front of you, place your palms down on the bench spread wide, and spread your feet wide. Pull the abdominal muscles tight and perform the push-up, and try to touch the chest to the bench. It should be slightly easier to do a full push-up this way compared to on the floor. Progressions: Floor push-up; regular push-up with feet on a BOSU ball.
Squat with Cable Rope Row - Attach the rope handle to the cable machine at about waist level, grip the handle with the boots of each hand, and step back far enough to create a space between the plates. Slowly squat down and as you rise back up pull the rope back into the row. Progression: Squat with Single Arm Cable Row.
Cable Triceps Pulldown - Attach the straight or easy bar to the cable machine at a high level, place palms up shoulder width apart and grip the bar. Keep the elbows by your sides directly below the shoulder, and perform the exercise by pulling the bar down and resisting as it rises. Progression: Cable Triceps Pulldown on Balance Board.
Step Up Balance and Curl - Use a step or box and a pair of dumbells lighter than those you normally use for biceps curls. Draw in your abdominals, step onto the box and balance on one leg. The leg you're standing on should have a bent knee, the other knee should be raised, Perform one biceps curl in the position, step down and alternate. Progression: higher box; face sideways and work one side at a time.
This is the kind of workout that almost anybody can do, yet even the most advanced reader will find it quick, efficient and effective.
Fitness Articles by Cary Raffle | MS Exercise Science and Health Promotion | Certified Orthopedic Exercise Specialist | Certified Personal Trainer
STEP IT UP MINI WORK OUT PROGRAM
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