Saturday, July 30, 2011

Sumo Squats and Biceps

I am posting another one of my favorite work outs! There are two parts to this work out. The first workout is a timed interval training which isolates your legs, back, and biceps. While you are preforming each of these exercises remind yourself that it is better to have quality form than quantity of reps. This means that you need to make sure that you have proper alignment with each of these exercises and you are not rushing through.

First Part:
-Reverse Chin Ups
-Weighted Sumo Squats
-Squat Jumps
-Leg Raise Crunch
*Preform as many reps as you can in 50seconds with 10 seconds rest between each exercise.

Second Part:
-Weighted, Fully Body Crunch 20x
- Alternating Hammer Curls 14x each arm
- Single Leg Squat and Kick Back 10x each leg

Reverse Chin Ups:
Find a dip station or a Smith Machine. If using a Smith machine, set the bar to a low, challenging level. Have a Reverse hand grip (palms facing toward you) and grab the bar with hands about 1ft apart. The important factor in performing the move correctly is to pull yourself up to where the bar is just below your neck. This will isolate your upper back and biceps.

Jumping Squats:
Exactly like they sound. Perform these as fast and as many times as you can during the 50second interval.

Weighted Sumo Squats:
Stand with your feet a little bit wider than shoulder width with your toes pointed out. Grab a dumbbell and hold it in from of you with both hands. Squat low and as far back as you can. As you return to standing position, make sure to throw your hip forward.

Weighted Full Body Crunch:
Lie on the floor on your back with your legs and arms extended straight. You can choose to put a weight between your arms and feet or just your arms. Next, maintaining the straight leg and arm position, bring your legs and arms up to meet in the middle of your body.

Alternating Hammer Curls:
Hold a dumbbell in each hand with your palms facing in, not up. Alternating biceps curls on each arm. Practice control and do not allow your arms to swing down to starting position or up during the curl. If you feel that you cannot keep from your arms swinging, then choose a lighter weight.

Leg Raise Crunch:
This exercise great for core stability. Find a chair, bench, or lower the smith machine bar to a low setting. Next, grab the bar behind you to hold you up with your legs straight out and holding your hips up. Keep your left leg on the ground and raise your right leg up while keeping it in the straight leg position. Continue to alternate legs for the entire 50 Seconds. Make sure to keep your hips pushed up!

Single Leg Squats:
If you are trying this exercise for the first time, use a wall or chair to help you maintain balance and proper form. Standing on your right leg, squat back and down as far as you can while keeping you knee behind your toes. Return to the standing position and with your left leg kick straight behind you. Keep your chest up and back straight while you preforming these moves.

Good Luck! Let me know how you did:)

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