Fitness model Jen Jewell and Theresa Jenn Lopetrone show us how to maximise your time at the gym by using compound exercises, which recruit more muscles.
This circuit-based routine won’t take you hours in the gym each day. You’ll be combining some of our favourite exercises, performing them back to back with minimal rest between sets. This approach will help you to build strength, increase endurance and of course torch calories while helping to earn tight, lean and shapely muscle. Importantly, you’ll enjoy it. A ‘fun with fitness’ day is integral to the program; grab a friend for a workout, or head outside to the track, a hike, beach, etc.
The workout:
Perform one set of each exercise, back to back, for one full set. Depending on your fitness level, you’ll be doing three to five full sets of everything listed below. 12 –15 reps per exercise.
Photography by Dave Laus
Words/Workout: Jen Jewell
Models: Jen Jewell, Theresa Jen Lopetrone
Plie Squat
Standing up straight, hold a dumbbell in each hand. Move your legs until they are wider than shoulder-width apart, with toes facing outward, keeping legs slightly bent. Slowly bend your knees and lower your legs until your thighs are parallel to the floor, holding this movement for one second. Then press with the heel of the foot to return to the starting position. Repeat this movement until all required reps have been performed. Ensure that your upper body/arms remain stationary throughout this exercise.
Photography by Dave Laus
Words/Workout: Jen Jewell
Models: Jen Jewell, Theresa Jen Lopetrone
Dumbbell row
Select a flat bench and place a dumbbell on each side of it. Place the left leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your left hand on the other end of the bench for support. Use the right hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. The palm of the hand should be facing your torso. This will be your starting position. Pull the resistance straight up to the side of your waist, keeping your upper arm close to your side and keeping the torso stationary. Lower the resistance straight down to the starting position. Repeat the movement for the specified amount of repetitions. Switch sides and perform the same thing with the other arm.
Photography by Dave Laus
Words/Workout: Jen Jewell
Models: Jen Jewell, Theresa Jen Lopetrone
Incline dumbbell press
Lie back on an incline bench with a dumbbell in each hand on top of your thighs, palms facing each other. Raise dumbbells to shoulder width and rotate wrists forward so that palms of your hands are facing away from you. Lock your arms at the top, hold for a second and then bend your arms as you slowly lower the weight, stopping once dumbbells are lowered to just slightly above your shoulders and angled slightly over your chest. Hold this motion for one second and then repeat the motion for required reps.
Photography by Dave Laus
Words/Workout: Jen Jewell
Models: Jen Jewell, Theresa Jen Lopetrone
Splits squats
Set up a flat bench about two to three feet behind you (will vary according to your height). Start with feet together and dumbbells at your sides, shoulders back and abs tight. Then move to position your legs where one foot is slightly forward and your back leg is extended behind you with the top of the foot placed on the bench. Begin to slowly lower, flexing at the knee and hip to lower your body down, maintaining good posture throughout the movement. Keep the front knee in line with the foot as you perform the exercise. At the bottom of the movement, drive through the heel to extend the knee and hip to return to the starting position.
Photography by Dave Laus
Words/Workout: Jen Jewell
Models: Jen Jewell, Theresa Jen Lopetrone
Crunch with reverse crunch
Lie on the floor or a mat, with knees bent and hands behind head. Lift legs and bend knees to 90 degrees. Keep a space between your chin and chest (looking diagonal towards the ceiling) as you raise your upper torso off of the floor, simultaneously raising your hips up slightly and bringing your knees towards your chest. Return to starting position and repeat for required reps.
Photography by Dave Laus
Words/Workout: Jen Jewell
Models: Jen Jewell, Theresa Jen Lopetrone
Standing Arnold shoulder press
Stand upright with your feet positioned slightly apart, knees slightly bent. Holding dumbbells in each hand, flex one arm up so that your palm is facing your shoulder. Rotate your palm outward, away from your body. As you do this, press the dumbbell overhead with arm extended. Bring the dumbbell back down to your shoulder, then slowly reverse the rotation movement to return to the starting position. Repeat for required reps and then repeat movement on the opposite arm.
Photography by Dave Laus
Words/Workout: Jen Jewell
Models: Jen Jewell, Theresa Jen Lopetrone
Hammer curls
Stand up straight, holding dumbbells in both hands with your feet positioned shoulder-width apart and your palms facing your sides. Keeping your elbows at your sides, curl your arms up towards your shoulders, until your forearms are vertical. Lower your arms back down until they are fully extended. Repeat for required reps.
Photography by Dave Laus
Words/Workout: Jen Jewell
Models: Jen Jewell, Theresa Jen Lopetrone
Standing overhead press
Stand upright, holding a dumbbell overhead with both hands under the inner plate, using a diamond-shaped grip. With your elbows overhead, lower your forearms behind your upper arms by flexing your elbows. Keep elbows in tight towards the side of your head throughout the entire motion. Flex your wrists at the bottom of the movement to stop the dumbbell from hitting the back of your head. Raise the dumbbell back up to starting position. Repeat for required reps.
Photography by Dave Laus
Words/Workout: Jen Jewell
Models: Jen Jewell, Theresa Jen Lopetrone
{nomultithumb}
from Fitness http://ift.tt/25Nap3O
Aucun commentaire:
Enregistrer un commentaire