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Friday, March 6, 2009

Tough Workout

Hola...Happy Friday!

So yesterday I decided that I needed to step it up in the workout department.  I've been a little lax lately and decided that before my big trip this weekend (!) I would get one last strength session in.

I started off with 20 minutes on the Stairmaster followed by 10 minutes on the bike (changing positions and tension).  Both exercises were definitely leg-focused so I decided to continue to break my leg muscles down...so they can get toned!

Next I did  one-legged squats.  To do this, hold two dumbells (I use 15lbs in each hand), put one leg behind you and rest it on a bench.  Lower your body like a squat-making sure that you keep your upper body as vertical as you can. Try to keep your chest in line with your knee (it's a good guideline and will help you keep good form).  

10-12 Reps (depending on how much you can do) on each leg for 3 sets

In between the sets of squats you can either do a hamstring workout (getting a weighted bar and slowly lowering it to your toes and back) or you can do an ab exercise.

I did an abdominal exercise in between sets...and I am sore today!

Lay with a mat on the floor.  Take a medicine ball (I use 9lbs but they have all weights) and hold it above your head.  With your legs bent and your back flat on the floor, slowly raise the ball over your head until you come up to 90 degrees. (If you want to work your obliques-side abs-try raising the ball slightly to the left and right alternately).  The only thing to remember when doing this is to keep the ball above your head and make sure that your hips always remain on the floor....and avoid using momentum to raise the ball, you want to isolate your abdominals and momentum can render the exercise useless/ineffective.

Next, to complement the squats, I did weighted pliets...which I desribed a couple of posts ago...VERY EFFECTIVE, you can feel them the next day!  I do three sets of 10-12 while holding a 17.5 lb weight.

Lastly, I did some bicep curls on the bosu ball, followed by tricep dips on the bench.  

Curls on the Bosu...I put the "ball" part of the Bosu facing down and slowly stand on the flat part...I usually use 12 or 15lb weights and do 3 sets of 12.  Doing the curls on the Bosu is a great exercise because you are engaging not only your arms, but your whole core because you are trying to balance.

Tricep dips on the bench: put your feet out with your legs slightly bent (the more you bend your legs the easier it is) and your arms behind you.  Slowly lower your body until your arms are at 90 degrees.  Slowly push yourself back up and repeat!  Again, I try to to 12-15 reps for three sets.

Last bit of advice...Stretch!  I've read that stretching after each workout can help to lengthen and tone your muscles.

Enjoy your weekend!

I'm going to D.C. to see some best friends...I've been looking forward to the visit for months! I hate being away from all of my friends...we are all spread out all over the place...

Miss you all


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