Go from flab to firm fast with this 10 minute workout designed to sculpt your upper body.
Here are 3 options to increase the intensity of your upper body workouts.
Exercise two opposing muscle groups by following one exercise immediately after another. For example, do a set of dumbbell bicep curls, then, without a rest period, do a set of standing tricep extensions. Rest and repeat. This will help you take your target muscle into active recovery. For example, when you use your bicep your triceps has to give. Therefore, if your focus muscle is the bicep, start with a bicep exercise and then switch to a tricep exercise. You are still actively using your bicep so it truly is not getting a rest!
Exercise the same muscle group by attaching one exercise to another. For example, do a set of chest presses, then without a rest period, do a set of dumbbell chest flyes. Rest and repeat. With this type of training I recommend my clients to use different tools and equipment like free weights and a thera band. So you start a bicep curl with free weights, then repeat the curl using the thera band. This helps keeps the workout interesting but if you don’t have the variety of equipment, then exercising the same muscles group in a new position works too.
This is the most important one….IF you are not taking your muscles to fatigue you are not using them maximally. This means you are not getting the maximum benefit out of your workout. In order to intensify your workout and tighten up those arms you will want to always go to fatigue.
Staff Training Day TRX Demo
This month the staff and I got together to learn more about a training system called TRX
We had an industry expert come talk to us about the benefits of suspension training and how it all works to better train our clients.
This is the coolest thing. I am just in love with mine and have been using it ever since. It truly is fitness anywhere.
Exercises for the Deck and Dock
Want a good total body workout when you are up at the cottage this summer? If so, try the exercises below when you are out on your dock at the cottage this year?
Start With a Warm up
Walk or jog for 5 minutes and then stretch. Include stretches for the front and back of your thighs, as well as your calves, lower back, chest, shoulders and neck.
One Legged Squats:
Stand with your back to a bench, high stair or large flat rock that is about knee height.
Lift one foot off the ground and slowly lower your body down until you are seated on the bench. Return to standing position without allowing the foot in the air to touch the ground (or using your hands). Complete 10-15 repetitions 3X per leg.
Lie face down on a mat with your hands at chest level and shoulder width apart, with your palms down. Position your feet so only your toes are in contact with the ground, and engage your abdominals.
Using your arms, push your body up off the mat until your elbows are fully extended. Be sure not to bend at the waist – your body should form a straight line at the top of the movement. Pause for a moment and slowly lower your body down, by bending your elbows, until your nose is just above the floor. Perform 10-15 repetitions
Trainer’s Tip - Try this exercise with your knees on the ground and your feet up in the air if you find performing a pushup while up on your toes too difficult.
Pilates Sidelying Leg Lift *:
Lie on your side with your legs together, so that your neck, shoulders, hips and knees are aligned. Rest your head on your bottom arm and place your top hand palm down, at chest level on the mat in front of you. Keep your fingertips pointing towards your head and engage your abdominals.
As you inhale point both feet and then lift the top leg 10-12 inches off the mat. Hold it steady and then lift the bottom leg until your thighs and ankles touch. Pause and then flex both feet. Slowly exhale as you lower both legs back to the start position.
Trainer’s Tips – Perform this exercise in a slow, controlled manner and do not allow your body to roll forwards or backwards as you complete the movement.
*Check with your physician before performing this exercise if you have lower back problems.
Start at one end of the dock and run as fast as you can for at least 50 metres, then walk back to your staring point. Complete 6 repetitions. If the dock or deck you are using isn’t long enough, try this exercise on the beach or the grass.
Trainer’s Tip – Reduce the number of repetitions if this is too challenging for you. For those who want more of a challenge up the number of repetitions or try running up a decent sized hill.
End with a Cool down
Cool down by walking slowly for at least 5 minutes and then stretch your muscles again.
And there you have it – a quick and effective workout that can be done anywhere – even up at the cottage. This year you’ve got no excuses, so stay active!