Friday, July 19, 2013

Kid Sister: Wherever I Go, She Goes

     Oftentimes, we over think our workouts. So, at least once every two weeks with each of my clients, we go through a "Jail House" workout. We use basic techniques and exercise, AND we don't put a numeric limit on reps. We do each set to Muscle Failure. (Note: Muscle Failure does NOT mean that you continue until you can no longer move... Working to Muscle Failure means that you will continue until you can no long do the exercises while maintaining proper form.)!!! The "Jail House" workout is great because it can be done at the convenience of the Client. So, set aside some time and some space, and enjoy!

Close Grip Push-Ups (Hands INSIDE of shoulders)

 Wide Grip Push-Ups(Hands OUTSIDE of shoulders)

Tricep Extensions (ANYTHING can be used as resistance)

Decline-Step Push-Ups

Seated Dips

 Iso-Metric Core: Come about halfway up, arms to your sides, and move laterally while maintaining the raised position. You can either do a specific number of side movements, a specific increment of time, or you can go until Muscle Failure.

Sit-Ups: (NEVER hold the back of your head)
Obliques: Take your right hand across toward the outside of your left leg.
 Take your left hand toward the outside of your right leg.
 Sit-Ups (Reach straight forward toward highest level possible)

Seated Core: Leg Extensions

Bonus: Resistance Band Core (Step 1)
 Resistance Band Core (Step 2)
 Resistance Band Oblique Side Raises

Sunday, July 7, 2013

Becky: Chest & Triceps

     The most simplistic way to explain the breakdown of the different upper body muscle groups is: Pushing weight AWAY from your body works your Chest and your Triceps. Pulling weight TOWARD your body works your Back and your Biceps. Raising weight upward/ toward your head or over your head works your Shoulders.
     Today's was Chest and Tricep day, so all of our exercises used the "PUSHING" technique. It's important when doing any type of Bench Press to avoid bouncing the weight off of the chest. All motions should be controlled motions (even when the exercise calls for explosive motion). If you can't control the weight, it's too heavy for you. Also, make sure to have proper supervision during weighted exercises!
*** Weights are not necessary. One can achieve a wonderful workout using Body Weight exercises such as Push-Ups. You can elevate your legs to achieve the results of an Incline, for example.***

Barbell Flat Bench Press

Dumbell Flatbench Press & Fly

KettleBell Tricep Extension

Incline Barbell Press

Incline Dumbell Press