Challenge #3
I hope everyone had a great weekend! Now, it’s time to get back to work. Today will be a workout to knockout the weekend! Emphasis will be on legs and abs…topped off with a little cardio. Workout A is for beginners and workout B is for the more advanced. Here are the exercises and at the bottom you will find the workouts. After you have done it, put a check in the box for Oct. 5th. Great Job!!!!
1 Leg Squat
This exercise is great for targeting the gluts and quads while working on strength and balance. Raise your left leg out in front of you so your left hip and knee are bent at 90 degrees. Standing only on the right leg, slowly lower yourself bringing your hips behind you. Only go down about a quarter of the way. Press through your heel to raise yourself to the starting position. Concentrate on not letting your right knee collapse in towards your left leg. Your knee should stay directly in line with your foot.
Jump Squats
Starting in a standing position, lower yourself into a squat position with your knees bent no more than 90 degrees. Once you reach your squat depth, immediately explode up jumping up as high as you can. Land softly and immediately lower yourself into the next.
Isolated abdominal crunches
Lying on your back with your feet flat on the floor and your knees bent at 45 degrees, place your hands flat on your thighs. Concentrating on contracting your abdominals, use your abs to pull your upper body off the floor while sliding your hands up your thighs towards the top of your knees. Your upper body should only go high enough that your shoulder blades clear the ground. Lower back to the starting position.
Pelvic Lifts
This exercise works the gluts, hamstrings, and the lower back. Lying on your back with both feet on the ground and your legs bent at 45 degrees, press through your feet on the floor raising your pelvis off the ground. You should raise it until you have a straight line from your head to the tip of your bent knees. Lower your pelvis to the ground and then raise again. Concentrate on activating the gluts while going through the motion. You can add intensity to this by extending 1 leg out to straight while holding your pelvis up. The next step would be to raise and lower your pelvis with 1 leg while the other leg is in full extension.
Plank
Start by lying face down on the ground or use an exercise mat . Place your elbows and forearms underneath your chest. Prop yourself up to form a bridge using your toes and forearms. Maintain a flat back and do not allow your hips to sag towards the ground. Concentrate on holding yourself up with your abs and not your arms. Always lower yourself to the ground if you feel any pain in your back.
Cardio
20 minute run
Workout A
12-15 one leg squats
Rest for 15 seconds
10-12 jump squats
Rest for 15 seconds
20-25 isolated abdominal crunches
Rest for 15 seconds
12-15 pelvic lifts (both legs on the ground)
Rest for 15 seconds
30 second plank
Rest for 1-2 minutes and return to start of series. Do the entire series 3-5 times depending on exhaustion level.
At the end of all the series, do 20 minutes of cardio on your apparatus of choice with your heart rate between 50%-65%.
Workout B
Try not to rest between exercises
15 one leg squats
12 jump squats
25 isolated abdominal crunches
15 pelvic lifts (try doing it with one leg)
Plank for as long as you can up to 1 minute
Rest for 1-2 minutes and return to start of series. Do the entire series 4-5 times depending on exhaustion level.
At the end of all the series, do 20 minutes of cardio on your apparatus of choice with your heart rate between 65%-80%.
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Tags: Abs, back exercises, celebrity trainer, exercise, exercises, hermosa beach personal trainer, los angeles personal trainer, manhattan beach personal trainer, redondo beach personal trainer, Weight Loss Posted in
October 5th, 2009 at 11:44 am
I like to do my cardio before these exercises, is that ok?
October 5th, 2009 at 2:35 pm
I prefer to do cardio after the exercises. Cardio works the heart and you can do that with tired muscles. If you do the cardio first, your muscles will get tired and then your workout will be less productive.