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SUNLUVIN's Photo SUNLUVIN Posts: 506
1/17/08 8:29 A

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Here’s an example workout:

UPPER BODY:
ALTERNATING DUMBBELL BICEP CURLS – 10 reps
SEATED DUMBBELL TRICEPS EXTENSIONS – 10 reps
ONE-ARM DUMBBELL ROWS – 10 reps each arm
DUMBBELL CHEST PRESS – 10 reps
SEATED DUMBBELL SHOULDER PRESS – 10 REPS

REPEAT THIS SET OF EXERCISES 1-2 MORE TIMES

LOWER BODY:
SEATED LEG EXTENSIONS WITH BAND – 10 REPS EACH LEG
BRIDGES – 10 REPS
LOW MOUNT ABDUCTION WITH BAND – 10 REPS EACH LEG
LOW MOUNT ADDUCTION WITH BAND – 10 REPS EACH LEG
CALF RAISES WITH CHAIR – 10 REPS

REPEAT THIS SET OF EXERCISES 1-2 MORE TIMES

CORE:
CRUNCHES WITH BALL – 10 REPS
REVERSE CRUNCH – 10 REPS
DUMBBELL SIDE BENDS – 10 REPS EACH SIDE
SUPERMAN – HOLD FOR 30 COUNTS

REPEAT THIS SET OF EXERCISES 1-2 MORE TIMES

I’m just warning you now, that if you push yourself, you are going to be sore. This is a good thing! It’s ok to have sore muscles. That’s how you know you had a great workout. The soreness may not set in until about 24 hours later. There is a difference between sore muscles and an overworked/injured joint, tendon, or ligament. If you follow the online demonstrations carefully, you will perform these exercises with proper form and be less likely to cause an injury. Make sure to give your body a rest after a strength workout. Whichever part or parts of the body you work, give it 48 hours of rest before you work it again. This gives the muscles time to repair themselves and allows your metabolism to do its thing. And before you know it, you will not only be strong, but on the way to hitting your goal!

I know that was a ton of information to take in, so if you have questions, post them or email me!!

Kristin


STAY STRONG!!
--I choose today to give myself the best life ever!

HW: 150 lbs

Height: 5'5"

Starting weight: 134 lbs
Starting date: 1/2/08

Goal Weight: 118 lbs.
Aug 2009


 Pounds lost: 1.6 
 
0
2.25
4.5
6.75
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