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Archive for the ‘Exercise’ Category

Try doing this exercise to help strengthen your upper body.  Begin by holding a kettle bell in your right hand.  Tighten your abs and stand up straight, with your feet shoulders width apart.  Now lift the weight up to your shoulder.  Keep the handle straight so that the bottom of the kettle bell points toward the ceiling when it reaches your shoulder.  Now lower the weight to your side and repeat the entire motion for 2 sets of 12 repetitions (on each arm) to start.

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Try this exercise to help build the strength of your back and arms.  Begin the exercise by standing with your right foot about five feet in front of your left foot.  Bend your right knee and keep your left leg straight.  Hold a kettle bell in your left hand and squeeze your abs tight.  Bend at the waist to let your right forearm rest on your right thigh.  Now bring the weight up to your shoulder and then lower it towards the floor again.  Repeat for 2 sets of 10 repetitions (on each arm).

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Try this type of crunch on an 8” inflatable ball.  Begin by sitting on the floor.  Place the ball at the small of your back.  Your legs should be bent at the knees and your feet should be placed flat on the floor.  Stretch your arms out to the sides and keep them straight.  Keep your abs tight and push your right arm back as you lower your torso to a 45 degree angle with the floor.  Crunch up and then lower yourself back again, pushing your left arm back.  Repeat the motion for 3 sets of 15 repetitions.

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Standing calf raises will really help to tone your legs when working with dumbbells.  Start out by standing up straight with your feet about one foot apart.  Keep your abs tight throughout this movement.  Hold two 10 lb. dumbbells at your side.  Slowly rise up on your toes and then lower yourself about halfway.  Do not ever let your heels touch the floor when doing this exercise.  Repeat for 3 sets of 15 repetitions.

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Side lunges can really elevate your workout routine.  Begin by standing straight up with your feet about five feet apart and your toes pointed forward.  Tighten your abs and bend your right leg, keeping your left leg straight.  Bend until your right thigh is parallel to the ground.  Now rise and bend your left leg while keeping your right leg straight.  Repeat the motion for 3 sets of 20 repetitions (10 on each leg).

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The low pulsing lunge is a great way to tone your legs.  Begin by placing your right leg forward and your left leg backward.  Your legs should be about two feet apart and your abs should be tight throughout the entire exercise.  Now bend your knees and lower the weights until they almost touch the floor.  Push on your right heel to lift your body halfway and then lower your body and the weights again.  Repeat the movement for 3 sets of 10 repetitions to start.

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The barbell lunge is a great way to intensify standard lunges.  Begin by holding a light barbell or body bar behind your head and across your shoulders.  Stand with your right leg forward and your left leg backward.  Your legs should be about four feet apart.  Keep your abs tight as you bend your legs to lower your body.  Make sure that your right knee does not extend over your right foot and that your right thigh is parallel to the floor.  Now straighten your legs to come to a standing position.  Repeat the movement for 3 sets of 10 repetitions to start.

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Try the deadlift lunge as an alternative to traditional lunges.  Begin by putting the top of your left foot on a step or trunk.  Place your right foot about four feet in front of you.  Make sure that your abs are tight and that your right knee does not extend over your right foot.  Holding five pound dumbbells, bend both legs.  Your right thigh should parallel to the ground.  Now while keeping your abs tight, lower your torso to your right thigh and the weights to the ground.  Come back to your original position and repeat for 3 sets of 12 repetitions.

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Static lunges can really tone up your gluts.  Start by standing with your right foot forward and your left leg back.  Your legs should be about four feet apart and both your toes pointed forward.  Hold on to a counter or the wall for balance and make sure that you keep your abs tight throughout the exercise.  Now both legs at the knee, lowering your torso so that right thigh is parallel to the ground.  Make sure that your right knee does not extend over your right foot.  Now rise to the split leg position and repeat the motion for 3 sets of 12 repetitions.

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One way to cut out the boredom of commercial break is to do some sit-ups.  Each time a commercial comes on you can get down on the floor next the bed or the couch and do 20 sit-ups.  Ten to start if you’re out of shape.  Put your hands behind your head, just touching it though.  Be careful not to cradle the back of your head.  And with your knees bent, do 2 sets of 20 each time there is a commercial.