Looking for the rest of the week’s exercises? You can find them right here!
WEDNESDAY: TOTAL BODY SCULPT
For details on this workout, keep reading:
Warm up: Any form of cardio that gets your heart rate up to around 80% of your maximum heart rate.
Exercises: Choose appropriate weights for each exercise - you want to challenge yourself, but not injure yourself. Do 15 reps of each (unless otherwise stated) and complete 2 sets (or 3 if you’re super keen!)
Grasp a dumbbell in each hand. Place your feet slightly wider than shoulder width apart with your knees and toes pointed slightly outward. Drawing your abs in descend slowly by bending at the knees and hips as if you are sitting down (squatting). Lower yourself as far as you can control without letting your body shift towards your toes (this will cause you to loose balance). Pause in the downward position and slowly return upright to the starting position.
Stand with dumbbells grasped to sides. Lunge forward with first leg. Land on heel then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by forcibly extending hip and knee of forward leg. Repeat by alternating lunge with opposite leg.
Stand with shoulder width or narrower stance. Grasp dumbbells to each side. With knees straight, lower dumbbells by bending hips until hamstrings are tight, or just before lower back bends. Lift dumbbells by extending hips until straight. Pull shoulders back slightly at top of lift if rounded.
Lie face down on the floor, or a mat, with your feet together curled slightly so you rise on the ball of your feet. Draw your abs in. Inhale as you raise your body up till your arms are straight. Keep your head and neck level with your body (don’t look up or down) and dont allow your back to rise or fall. Exhale out as you lower your body back to the ground.
Wide grip assisted pull ups
Step up and grasp bar with wide overhand grip. Step down onto assistance lever or platform. Pull body up until neck reaches height of hands. Lower body until arms and shoulders are fully extended.
Seated dumbbell shoulder press
Sit on a bench or a Swiss ball. Position dumbbells to each side of shoulders with elbows below wrists. Press dumbbells upward until arms are extended overhead. Lower to sides of shoulders and repeat.
Lying triceps extension
Lay on a flat bench with your head at one end and your feet panted firmly on the floor. Grasp a dumbbell with both hands (palms facing up) and raise it over your body. Your arms will be pointed towards the ceiling. While keeping your upper arms and elbows still, lower the dumbbell in an arc behind your head. Slowly raise the dumbbell back to the starting position.
Dumbbell bicep curls
Stand with our feet shoulder width apart, your knees slightly bent and your abs drawn in. Grasp a dumbbell in each hand so your palms are facing up. Extend your arms so they are at the sides of your body. Keeping your elbows locked lift your arms to your chest so that your forearms touches your biceps. In a slow controlled manner lower your arms to the starting position.
Lie face down on mat resting on the forearms, palms flat on the floor. Push off the floor, raising up onto toes and resting on the elbows. Keep your back flat, in a straight line from head to heels. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle.
Swiss ball jack knife
Start in pushup position, but with your shins on a Swiss ball. Your body should form a straight line from ankles to head. Without rounding your lower back, contract your abs and use your feet to pull the ball toward your chest by bending your knees. Pause, and return to the starting position.
Cool down and stretch: IMPORTANT! Don’t leave this bit out. Take 5-10 minutes to do some light cardio, decreasing the workload gradually. Then take as much time as you need to stretch out all of your muscles. Don’t know where to start? You could try here, here or here :)