Increase the challenge with this week's routine using free weights.
Over the last month, we've showcased 12 of the best body-weight and free-weight exercises you can do. You can use these weekly routines as standalone workouts, but why not mix and match the exercises to create your own unique training regime? You'll keep things interesting and, most importantly, you'll keep your body working harder than ever. It's this variety that will give you great results. The weights should always be heavy enough to give you a challenge.
Today's program:
Today's workout is designed to be performed in supersets. Rather than six separate exercises, group them into three groups of two. Keep rotating through two exercises until you've completed the desired sets. For example, do a set of dumbbell cleans, then a set of dumbbell presses, back and forth until you've finished your reps. Once completed, move to exercise three and four and so on.
1a. Dumbbell one arm cleans
Targets: Whole body
Hold a dumbbell in your right hand, with your arm outstretched and pointing down. Perform a squat and take the dumbbell down to a few centimetres off the ground, then come up and out of the squat powerfully. As you do this, pull the weight up by bending your elbow up and out to the side. Once you get to the top of the squat, flip your hand and dumbbell over and catch the dumbbell at your shoulder. As you perform the catch, drop back into a mini squat to absorb the force of the weight. Stand up out of the squat and drop the weight back to the starting position. Finish all reps on this arm before swapping to your left side.
Reps and sets: 3 sets of 10 reps each side
1b. Dumbbell one arm shoulder presses with shift
Targets: Whole body, but particularly the shoulders and core
Hold a dumbbell at the side of your right shoulder, palm forward, elbow pointing out to your side. Press it up until it is extended overhead. As you press, shift your hips out to the right. Be careful not to laterally arch your spine. Instead your torso should form a straight line from hip to shoulder. Lower the weight back to your shoulder and, at the same time, shift your hips to the left. For the rest of the reps your hips will move from side to side as you press the weight. Your hips will always move to the right as you press with your right arm. Once you've finished all the reps on your right, repeat on your left.
Reps and sets: 3 sets of 12 reps each side
2a. Barbell step out lunges
Targets: Legs, butt and core
Stand with your feet shoulder-width apart and a barbell on your shoulders. Take a long stride forward, keeping the same width between your feet. Once your front foot touches down, drop the back knee towards the ground into a lunge. Your back heel should lift off the ground and the back knee should go down to a point about five centimetres off the ground. Keep your torso upright and don't shift all your weight forward by ensuring your front knee does not pass over your front toes. Once at the bottom of the movement, push back up until you are upright again. Put the back foot down and try to balance on it. Hold until your balance is under control and then go down into your next lunge. Do all reps on one leg before repeating on the other leg.
Reps and sets: 3 sets of 12 reps each leg
2b. Barbell lying tricep extensions
Targets: Triceps, butt and core
Assume a bridge position on a Swiss ball, resting on your upper back, with your head supported, holding your hips up as high as you can. Hold a barbell in both hands. Your arms will start vertical, with your hands pointing up towards the ceiling. Bend your elbows and take the bar down to your forehead. No other body part should move, including your upper arms. Keep your elbows close to your sides. Raise the bar back up to the start again.
Reps and sets: 3 sets of 12 reps
3a. Dumbbell one arm cranes
Targets: Whole body, particularly the lower back and hamstrings
Hold a dumbbell in your left hand and balance on your right foot. Keep your right leg bent, bend forward at the hips and reach your dumbbell towards your right big toe. Slowly rise back to standing and repeat. Keep your back straight the whole time. Try to complete all reps without placing your other foot on the ground, then swap the dumbbell over and change legs.
Reps and sets: 3 sets of 12 reps each side
3b. Dumbbell alternating twisting curls
Targets: Biceps and core
Hold a dumbbell in each hand, arms by your sides, palms facing in. Bend your right arm at the elbow and raise that dumbbell. At the same time, rotate your forearm laterally so that your palm turns to face your shoulder. Finish the movement when your forearm is vertical and your palm is facing your shoulder. Lower to the start, rotating your forearm so that your hand again faces in at the bottom of the movement. As you lower, start the same movement on your left arm. So while one arm is lifting, the other is lowering. Try not to swing your arms as you move. Rotate the forearm gradually over the whole movement.
Reps and sets: 3 sets of 12 reps each arm
Core control
You'll notice that on a number of these exercises I've mentioned that the core is one of the muscle groups that is working. You may have looked at the exercise and wondered how the core area could be working. Well, if you're doing these whole-body free-weight movements, your core is always working. The movement of the exercise causes our bodies to want to twist and sway, but a strong core area will stop this happening and allow you to maintain your posture and alignment. Remember to keep your spine long, your gaze forward and up and your weight evenly balanced across both feet.
Our model
Megan Holbrook, 24, is a human resources advisor and Channel 31 TV presenter. She trains three to four times a week at her local gym doing free weights, machine weights and cardio.
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