Words of Wisdom

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Friday, February 20, 2009

Friday Workout

Hi All!

Hope that you are all having a great Friday...

Here are some great workouts that I tested out today and really liked!

1. Assisted pull ups...Most gyms should have a machine that where you can adjust the weight (I take off around 15lbs but you can play with the dials and figure out what works for you(if you can't do a pull up with your full weight...I can't)

2. Assisted Dips...same thing, you can adjust the percentage of weight you are actually lifting.  The only thing to remember is to lower your body all the way down until your arms bends at 90 degrees.

For both exercise I recommend doing 10-12 reps.

3. Center "pliet" with  15lb weight.  To do this start with feet shoulder width apart and feet facing outwards.  Then, while keeping shoulders back, bend your legs and slowly lower your body into a squat position (to make this exercise more difficult you can add a calf raise while lowering into the squat position)
-This is a great leg workout...works your quads and the inside thigh (bonus!)

4. Leg-ups...scientific name i know...Do this exercise by stepping up onto a bench or "step" (the height is up to you, but keep in mind that you will get a better workout the higher the step).  Lead with one leg for 10 then switch to leading with the other leg of 10 reps.

I alternated the pliet's and leg-ups (doing three sets of reps on each.)

Lastly I ended with an abdominal exercise on the bench. (lay down on the bench with your hands behind your head..slowly lower your legs until they are even with the bench then bring them back up and lift your hips off the bench....slowly lower and repeat)

Let me know if any of you have questions! Happy workout


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