Gee, we have become a quiet lot, haven't we? I am in the last of a 3 month self-imposed break from working with my trainer. We BOTH have goals we have to achieve before we allow ourselved to work together. And right now I need help.
I have determined that I am completely uncreative when it comes to "designing" workout sessions for me. So, here's my thought: I'll share one of my fave workouts with you and then you share a workout. We should all get something new to think about just in time for shaking things up after the holidays.
My workouts are typically built on a stable/unstable super-set idea. I try to move to more unstable elements all the time. Adjust for your ability. Unstable will work more muscle groups, constantly challenging those core muscles.
#1. 30 minutes of cardio.
#2. Assisted Dip. 3 sets of 15 dips where I'm lifting about 20-30# of my body weight. This is t0 warm up the arms/shoulders. Perfectly stable.
#3. Flat Bench Press, alternating 1 and 2 arms with hand weights. Get one of the flat benches and whatever appropriate weights. Push both weights overhead. Lower both arms 6 times through the set, lower one arm while keeping the other strong overhead 7x for each arm. Try not to do in a predictable manner. It helps to have someone else tap the shoulder of the arm(s) you're working. Make sure to hold core stable or you will fall off the bench!
#4. Paired with #3. Flat Bench Press on Ball (8-10# hand weights). Sit and ball and roll down so that only your head, neck and top of shoulders are supported. Knees are bent, hips up so that body is perpendicular at knee and parellel to floor. Standard bench press technique, 20 reps. The weights should come down slightly wider and not as low because you're on the ball.
#5. One arm standing rows at cable station. Cable placed at waist height. Knees bent, "free" arm out from bodyfor balance, core engaged, neck straight. This can be done with 2 feet flat on floor or with one foot down (opposite of arm). Adjust weight about 10# lower if you're going for the 1 foot. 15 reps each arm at 3 sets.
#6 Paired with #5. Bicep curls on ball. (10-12# hand weights). Sit up straight on ball, lower weights to just below parallel to ground (keep bicep tendon inside elbow engaged). Curl both arms up to point of full muscle engagement (not beyond). Twenty reps for 3 sets.
#7 Lat Pull Downs. Grasp Lap Pull Down bar near center, palms facing face, spine tucked under slightly, shoulders back. Pull down to top of ribcage (just below collarbone), and slowly release bar upward.
#8. Paired with #7. Tricep Push Downs, one foot. Using the lightest weight, stand facing the machine. Start with bar at waist, balanced on one foot, core is engaged. Push bar down and slowly release back up. Ten reps, then switch foot. Concentrate on maintaining a straight posture throughout.
There ya go! Just about an hour of arm/shoulder greatness!! Now how about a great leg workout, or a back/abs routine... something that will keep me going until Guido and I both meet our goals for working out together again!