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

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