Tuesday, October 30, 2012
Efforts and recipe requests
The last week or so my efforts have not been the greatest. With my son's birthday, and Halloween, lots of school events for him and my boyfriend being in town for two weeks (LDR's are difficult), I was preoccupied. I couldn't figure out why I was having so much trouble focusing until I let myself rest for a bit and realized I have the beginnings of a sinus infection/cold. This has made things difficult, but I am determined! Tomorrow, Wednesday, I am heading to the gym for an upper body workout and some cardio. I will also be working on meal planning, looking into new recipes and grocery shopping. If anyone has any clean eating recipe recommendations, please pass them along! I'll start making recipe posts this week or next as well with some of my favorites.
Lower body love
Lower body is my absolute favorite thing to work out in the gym, or even at home. Legs and glutes respond really well to weights and body weight exercises, making them easier to do anywhere. When I played sports in high school, my favorite exercises to do in the gym were definitely lower body. I liked knowing I could move that much weight around easily. I wasn't a very big person, at 5'3, 117 pounds, I was the next to smallest on my team. I could leg press double my weight at least.
Deadlifts! Straight legged deadlifts target the glutes more than regular deadlifts, and are fantastic IF you watch your form. Main muscles targeted are the hamstrings.
Squats are one of the best compound exercises. And it works your entire lower body. Weighted or unweighted, still amazing for you. And you can change your leg position to target different muscles. If you stand in a plie stance, you will feel a great burn in your inner thighs.
I HATE lunges, so I usually do step-ups instead. Leg press
Squats are one of the best compound exercises. And it works your entire lower body. Weighted or unweighted, still amazing for you. And you can change your leg position to target different muscles. If you stand in a plie stance, you will feel a great burn in your inner thighs.
I HATE lunges, so I usually do step-ups instead. Leg press
Wednesday, October 17, 2012
Back workout
Most exercises isolate one section of the back but targets other muscles too.
Upright rows are one of my all time favorites! Works traps, shoulders, and biceps as well.
Deadlifts are a great compound workout for your back, and also your entire lower half. Try not to do them the day before a leg workout if you can help it. I prefer Straight-legged deadlifts, which focus more on hamstrings, but many prefer traditional so I've posted both videos. Stiff-legged Good Mornings are a new one for me but I really love them and can definitely feel them when I do them. Try a lower weight at first since it's a completely different compound workout. Barbell (or dumbbell) bent-over rows are awesome for you back and definitely one of my favorites.
Deadlifts are a great compound workout for your back, and also your entire lower half. Try not to do them the day before a leg workout if you can help it. I prefer Straight-legged deadlifts, which focus more on hamstrings, but many prefer traditional so I've posted both videos. Stiff-legged Good Mornings are a new one for me but I really love them and can definitely feel them when I do them. Try a lower weight at first since it's a completely different compound workout. Barbell (or dumbbell) bent-over rows are awesome for you back and definitely one of my favorites.
Tuesday, October 16, 2012
DOMS
DOMS make clapping at a football game very difficult. I did upper body this morning, focusing on chest and triceps, and every time we had to clap or cheer, my arms were straining. Tomorrow may turn into a rest day or a cardio only day. We shall see! At least I know I got a good workout in today!
Friday, October 12, 2012
Chest Exercises
My favorite chest exercises! Starting with a classic.
Around the Worlds. They are great for chest and also works shoulders. I did Cable Crossovers yesterday and my arms are still dying from it! Dumbbell flyes are great on a bench, standing, or bent-over (I usually do them on a ball).
Around the Worlds. They are great for chest and also works shoulders. I did Cable Crossovers yesterday and my arms are still dying from it! Dumbbell flyes are great on a bench, standing, or bent-over (I usually do them on a ball).
Sunday, October 7, 2012
Triceps love
I honestly love working my triceps! And it's nice when that little horseshoe starts to build up on the back of your arm and you know you've done something right! So here are my favorite triceps exercises!
Tricep Dumbbell Kickback Bodybuilding.com
I've noticed the most progress when I incorporate these. I don't always do these as single kickbacks, sometimes double, but once you start feeling fatigued, it's best to continue on with singles.
I've noticed the most progress when I incorporate these. I don't always do these as single kickbacks, sometimes double, but once you start feeling fatigued, it's best to continue on with singles.
Bench Dips Bodybuilding.com
Bench dips I don't always do this way, okay I never do this way! I don't elevate my legs. I just make sure the object I'm using to do the dips will allow my legs to go in a chair like position and be about parallel.
Bench dips I don't always do this way, okay I never do this way! I don't elevate my legs. I just make sure the object I'm using to do the dips will allow my legs to go in a chair like position and be about parallel.
Saturday, October 6, 2012
Favorite Shoulder Exercises
I've decided to do a series on my favorite exercises by body part! I've tried a lot, and had suggestions, but they will be the ones I incorporate weekly and suggest to others.
Upright Barbell Row Bodybuilding.com
I usually do this with dumbbells, but barbell works too. It's also great for work your traps which I feel like most shoulder exercises target.
I usually do this with dumbbells, but barbell works too. It's also great for work your traps which I feel like most shoulder exercises target.
Arnold Dumbbell Press Bodybuilding.com
And of course the Arnold Press. Once I incorporated these two exercises, I noticed a significant change in my shoulders, and upper back.
And of course the Arnold Press. Once I incorporated these two exercises, I noticed a significant change in my shoulders, and upper back.
Reverse Flyes Bodybuilding.com
I've done these this way, and also using an exercise ball as the bench as well. With the ball, you really have to focus on greater core stabilization and keeping your feet planted, which is a challenge.
I've done these this way, and also using an exercise ball as the bench as well. With the ball, you really have to focus on greater core stabilization and keeping your feet planted, which is a challenge.
Subscribe to:
Posts (Atom)