Get Back in Shape: Week 6 Workout B

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 Six: Workout A Week Six: Workout B Week Six: 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 doesn’t...

 

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.

CORE WORKOUT

Directions: You’ll do all three exercises as a circuit, performing one set of each exercise after another. Complete two circuits, with as little rest as you need between exercises.

 

1. Side Plank with Knee Tuck

Hold for 20 seconds.

TIPS:

  • Raise your hips off the floor, then lift your bottom leg toward your chest and hold it there.

  • As you raise your hips off the floor, squeeze your glutes and push your hips forward.

2. Quadruped Alternating Reach

Do 6 reps each side.

TIPS:

  • Get into an all-fours position, only raise your knees off the floor a couple of inches and hold them there.

  • Reach to the wall in front of you with your raised arm.

  • Push the heel of your raised foot toward the wall behind you.

  • Inches make the difference with this exercise. So the farther you extend your arm and leg, the more you’ll get out of the movement.

3. Sprinter Situp

Do 12 reps each side.

TIPS:

  • As one knee comes forward, bring the opposite arm forward, like you would do when sprinting.

STRENGTH WORKOUT

Directions: STEP 1: Do Exercise 1 as straight set, performing three sets of the movement before proceeding to the next exercise. Rest for 60 seconds between sets, and two minutes before moving on to the other exercises.

STEP 2: Do Exercise 2, Exercise 3, and Exercise 4 as a circuit, performing one set of each exercise after another. Do a total of 3 circuits. Rest for 30 seconds between exercises and 60 seconds between circuits.

 

1. Dumbbell Squat to Press

Do 8 reps.

TIPS:

  • Hold the dumbbells with a neutral grip—your palms facing each other—next to your shoulders.

  • Push your hips back, bend your knees, and lower your body until your thighs are at least parallel to the floor.

  • From the down position of the squat, push your body back to standing as you press the dumbbells directly over your shoulders.

  • Lower the dumbbells slowly and under control back to the starting position. As the dumbbells reach the shoulder, lower your body into the squat.

2. Split Stance Alternating Row

Do 16 reps on each leg.

TIPS:

  • Use a light weight, and perform the exercise as quickly as you can while under control.

  • Row one weight to your rib cage, and as you lower it, raise the other weight. So you’re moving the dumbbells back in forth in a piston-like action. Each time you row counts as one rep.

  • Once you do all your reps with one leg forward, repeat, this time with the other leg forward.

  • Keep your lower back naturally arched at all times during this exercise. (Don’t allow it to round.)

3. Better Burpee

Do 10 reps.

TIPS:

  • Push your hips back and squat down and put your palms on the floor. Pause for a moment.

  • Kick your legs back into a pushup position. Then lower your self into a pushup until you’re resting on the floor. Push your arms out in front of your head, and then quickly pull them back to where they were.

  • In one movement, push yourself out of the down pushup position as you bring your legs back to the squat position.

  • Stand up quickly and raise your hands over your hand. That’s one rep.

4. Swiss-Ball Leg Curl

Do 15 reps.

TIPS:

  • Place your heels on the ball and raise your hips until your body forms a straight line from your knees to your shoulders.

  • Without allowing your hips to drop, pull the ball toward your butt.

  • Roll the ball back to where it started, and repeat, keeping your hips elevated the entire time.

  • If that’s too hard, you can lower your hips back down after every rep, or try the modified Swiss-ball leg curl.

  • If that’s too easy, raise one leg off the ball as you perform the same movement. Do half the prescribed reps with each leg.

CARDIO

Directions: Choose the activity of your choice: You could use the stationary bike, rowing machine, elliptical, or treadmill, or walk or run outside. Now exercise at an easy pace for 10 minutes. This light cardio workout is designed to bring your heart rate down, and help speed recovery for your next workout. To gauge your intensity, simply try to work at an effort level of 3 or 4 on a scale of 1 to 10.

 

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.