Get Back in Shape: Week 5 Workout C

Dec 12 / Build Muscle

.gbis { margin-top:12px; } .gbis form { padding-top:2px; } body #main-content h3.gbished { font-size:2em; margin-bottom:8px; } div.gbisrule { width:100%; height:4px; margin:25px 0px 25px 0px; background-color:#bebdbd; } .hghlght { background-color:#F7F236; padding:0px 5px 0px 5px; } Week Five: Workout A Week Five: Workout B Week Five: Workout C  WARMUPDirections: Do one set of each exercise as directed. Exercise 1: Ankle Glides and RollsDo 15 reps on each leg. TIPS: Do 15 reps of the ankle glides for one leg, standing far enough away from a wall so that your knee does...

 

WARMUP

Directions: Do one set of each exercise as directed.


Exercise 1: Ankle Glides and Rolls

Do 15 reps on each leg.

TIPS:

  • Do 15 reps of the ankle glides for one leg, standing far enough away from a wall so that your knee doesn’t touch. (If it does, move back a little.)

  • As soon as you finish with the ankle glides, balance on one leg and then roll your other ankle by making circles with your foot. Do 15 ankle rolls.

  • After you complete one leg, repeat the procedure for the other leg.

Exercise Two: Three-Step March with Arm Circles

Do 10 reps.

TIPS:

  • Do three high-knee marches in place.

  • On the third march, pause with your knee held high. Then do three backward arm circles. That counts as one repetition.

  • March again and balance on the other leg while doing three backward arm circles.

  • Continue to march, but switch to forward arm circles for two reps. Then alternate arm circle directions every two reps.

Exercise Three: Alternating Quad Stretch

Do 8 reps for each leg.

  • Grab your ankle, not your toes.

  • Squeeze your glutes, push your hips forward, and pull your lower leg toward your glute. Then pause for two to three seconds, while you balance on one leg. That’s one rep.

  • Alternate legs every rep.

Exercise Four: Alternating Hip Stretch

Do 8 reps for each leg.

TIPS:

  • Grasp one leg under your knee with one hand, and in front of the shin with your other hand.

  • Push your hips forward and stand tall, as you gently pull your leg toward your chest. Return to a standing position. That’s one rep.

  • Alternate legs every rep.

Exercise Five: Leg Swings

Do 10 reps each leg and each direction.

TIPS:

  • Stand tall, brace your core, and hold onto a sturdy object or wall with your left hand.

  • Keeping your right knee straight, swing your right leg as high out to the side as you comfortably can. Then swing it back across your body so that it crosses in front of your left leg. That’s one rep.

  • Do all your reps for both legs, then perform the same movement, only swing your leg from front-to-back, instead of side-to-side.

Exercise Six: Squat Facing Wall

Do 6 reps.

TIPS:

  • You can do this exercise facing a wall or other sturdy object (such as a squat rack).

  • Set your feet about shoulder-width apart.

  • Keeping your fingertips in contact with the wall, push your hips back and then bend your knees as you lower your body into a squat.

  • Try to keep your hands so that they’re above head-level as you reach the down position of the squat.

STRENGTH WORKOUT

Directions: Do all six exercises as a circuit, performing one set of each exercise after another. Use the heaviest weight that allows you to complete every repetition. Simply rest as needed between exercises and circuits, and complete as many total circuits as you can in 20 minutes.

 

1. Dumbbell Alternating Reverse Lunge

Do 12 reps each leg.

TIPS:

  • Take a big step back and lower your body until your back knee nearly touches the floor.

  • Keep your torso as upright as possible.

2. Dumbbell Incline Fly

Do 12 reps.

TIPS:

  • Set an adjustable bench to a 45-degree incline.

  • In the up position, your palms should be facing each other.

  • As you lower the dumbbells, bend your arms in order to reduce the stress on your shoulders. Straighten your arms as you return to the starting position.

  • To make it harder, increase the weight that you use.

3. Dumbbell Incline Row

Do 12 reps.

TIPS:

  • Set an adjustable bench to a 45-degree incline.

  • Let the dumbbells hang at arm’s length straight down from your shoulders.

  • Pull the dumbbells to your rib cage by raising your upper arms, bending your elbows, and squeezing your shoulder blades together. As you pull, rotate the dumbbells slightly so that your palms form a 45-degree angle with your torso.

4. Lateral Step and Press

Directions: Do 12 reps.

TIPS:

  • Hold a dumbbell horizontally with both hands in front of your chest.

  • Bend your knees and assume an athletic stance.

  • With your right foot, step to your right, and press the dumbbell away from you until your arms straight.

  • Pull the dumbbell back to your chest, as you step to your right with your left foot. That’s one rep.

  • Now repeat the movement, only stepping first with your left foot this time. Continue to alternate back and forth.

5. Dumbbell Curl

Directions: Do 12 reps.

TIPS:

  • Start with your palms facing each other. As you curl the dumbbells, rotate your forearms so that your palms are facing your shoulders at the top of the exercise.

6. Dumbbell Lying Triceps Extension

Directions: Do 12 reps.

TIPS:

  • Hold the dumbbell so that your palms facing each other.

  • Without moving your upper arms, bend your elbows and lower the dumbbells until you forearms are just below parallel to the floor.

COOLDOWN

Directions: Do one set of each exercise as directed.

 

Exercise 1: Hamstring Stretch

Hold for 30 second each leg.

TIPS:

  • Try to keep your leg straight even if you can’t raise it as high. (So don’t bend your knee a lot in order to raise your leg higher. Do what you’re able to do.)

  • Grasp your leg with both hands wherever you’re able to. If you can’t raise your leg very high, you’ll grasp behind your thigh; if you’re very flexible, you can grasp behind your calf.

  • As you stretch, try to push your heel upward.

  • Take deep breaths as you hold the stretch.

Exercise 2: Quad Stretch

Hold for 30 seconds each leg.

TIPS:

  • Push your hip toward your heel to feel the stretch more.

  • Take deep breaths as you hold the stretch.

Exercise 3: Glutes Stretch

Hold for 30 seconds each leg.

TIPS:

  • Cross your left leg over your right so that your left ankle sits across your right thigh.

  • Grasp your right knee with each hand and gently pull your right leg back toward your chest. Hold that position.

  • Change leg positions and repeat.

  • Take deep breaths as you hold the stretch.

Exercise 4: Lat Stretch

Hold for 30 seconds each side.

TIPS:

  • Place your right arm on a bench as shown in the video. Then sit back until you feel a comfortable stretch in your lats (down the right side of your torso). Hold that position.

  • Repeat with your left arm.

  • Take deep breaths as you hold the stretch.

Exercise 5: Chest Stretch

Hold for 30 seconds each side.

TIPS:

  • Push your shoulder gently toward the floor. As you do this, focus on making your chest “open up.” Find a comfortable stretch and hold it.

  • Repeat on the other side.

  • Take deep breaths as you hold the stretch.

Exercise 6: Calf Stretch

Hold for 30 seconds each leg.

TIPS:

  • Place the balls of one foot on an elevated surface. Stand tall and lower your heel until you feel a comfortable stretch. Hold that position.

  • Repeat on the other side.

  • Take deep breaths as you hold the stretch.