So it is not that often that a muscle completely gives out on me....today-triceps....COMPLETELY gave out on me. So this workout is a little more complicated. Hopefully the video (still amateurish Im afraid) will help but be sure to read the instructions carefully. I wanted to have you all do this as a time challenge, however I did mine at work and was a little distracted, so let me know what your times are please! I think this all took me 25min tops. Dont worry the whole routine isnt all triceps either, we have some legs, bi's and chest in there too.
As a goal I want you all to focus on your glutes during lunges in this routine. As you lunge down your glutes should be tight. You should not feel like the lunging leg's hip is swaying off to the side. Make those hips stay parallel to the wall in front of you by always squeezing the glutes. I feel like I say "squeeze your glutes" and "tighten your abs" in my sleep (which actually Scotty attested too by the way). I tell clients this all the time, not only for the efficiency of the exercise but for the safety of the back, hips and knees.
I highly recommend weights for this workout. If you dont have any, get creative. Hold some gallon bottles, grocery bags of water bottles or cans, search your house for something at least 5-8 pounds. I used 8 pound dumbbells.
Have a great time with this and be sure to push yourself with GOOD form, as always be responsible for the safety of your joints. We want muscle burn, not bone/joint pain!
1. Reverse lunge: hold at bottom and complete 1 bicep curl (seperate the moves, do not combine: lunge-pause-then curl) do this 5 times
2. Reverse lunge: hold at the bottom and complete 5 bicep curls
REPEAT #1 and #2 three times each all on the LEFT LEG
3. Mountain climbers: after the third set of lunges place the weights down and move straight into Mountain Climbers (the left leg should be in front), do 20 reps (one leg in counts as 1 rep) after you are done your left leg should be in front again
4. Jump Lunges: move directly from mountain climbers into 10 jump lunges
5. Pushups: 10 fast pushups with full range of motion (as far as you can go down), then do 1 more push up taking 5 seconds to go down and 5 seconds to go back up-this is killer!!
REPEAT #5 TWO MORE TIMES (for 30 fast pushups and 3 slow)
6. Go back to steps #1 and #2, the lunges, and do everything again with the right leg in front
7. Go back and do step #5 again, the pushups, yes I am sorry! I took some breaks during this one but I still stayed in a full pushup, if you need to go on your knees you of course can-but TRY to push yourself!
8. Dips: off of a chair or bench 20 Tricep Dips, make sure elbows stay narrow and pointed behind you, and you are fully straightening your elbows at the top of each rep
9. 100 High Knees
10. Skull Crushers: lay on your back with your weights, straigthen arms above chest, palms facing knees. Bend elbows so the dumbbells come towards your head (dont hit yourself in the head!) and straighten. Elbows should again stay narrow and keep them pointed towards the knees
11. Lateral Mountain Climbers: on toes and hands (hands close together fingers forming a diamond shape) bring the left leg out from the body towards the outside of the left elbow (your knee and toe should be pointing out on an angle), jump and switch legs in the air with the right leg landing towards the outside of the right elbow. Do this 20 times (one jump is one rep)
12. Floor Dips with Kicks: seated on floor, hands behind you, lift your hips and lift your right leg up to a bend, elbows straight, start to bend your elbows and simultaneously straighten your right leg up to the ceiling, your butt should not touch the floor. Then with your triceps straighten the arms again and bend the knee back to the starting positon. 10 Each leg
try not to let those hips shift forward with this one, hips should move straight down to the floor (this is where the triceps totally gave out on me!)
13. 100 High Knees
DO EVERYTHING AGAIN FOR ANOTHER ROUND!!!
Good luck and have fun!!
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