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Friday, November 2, 2012

Workout:: Shoulders, Abs and Calves


Hello Everyone!

This is the last workout in our "For Her" Series. If you cycle all four of them throughout the week, you will see results in no time! Good luck with this one!

Please Note: Before beginning routine, please ensure you are healthy enough to perform such exercises. Also, please adjust weight according to your own fitness levels. Weight suggestions are merely guidelines (we tend to lift additional weight varying with our skill level and intensity). Machine Assisted merely means that we advocate using a machine for this exercise vs. free weights.

Shoulders, Abs and Calves Workout for Her

Warmup: 5 Minute Treadmill Brisk Walk - 4.0-4.3 MPH or take a 5 Minute Ride on the Elliptical

Dumbell Upright Rows/EZ Curl Bar Upright Rows 

You will need a set of weights and an EZ Curl Bar (or straight weighted bar) for this exercise. You will be alternating between the two - so make sure nobody steals it from you! Watch yourself in the mirror to ensure that you bring the dumbells and the bar only as high as your shoulders - don't go any higher or you may be at risk for injury! 
15x - Dumbells - 15lbs each arm

15x - EZ Curl Bar - 30 lbs
12x - Dumbells - 15lbs each arm
12x - 
EZ Curl Bar - 25lbs
10x - 
Dumbells - 15lbs each arm
10x - EZ Curl Bar - 20lbs

Bosu-Assisted Burpees
Grasp the Bosu during the entire exercise, but you will feel those abs engage as you jump out and in and during your pushup.


Seated Incline Calf Press

Hopefully your gym has one of these machines. It is typically in the free weight section and you use plates to add weight.  If you don't have a seated incline but have a seated calf press machine, you can use that as well - the incline just adds a little extra "umph!"
30x - 50lbs
20x - 70lbs
10x - 90-100lbs

Dumbell Arm Raises

20x - Forward - 10 lbs each side
20x - Side - 10 lbs each side
20x - Forward - 10 lbs each side
20x - Side - 10 lbs each side
20x - Forward - 10 lbs each side
20x - Side - 10 lbs each side

1 minute - Regular Plank
1 minute - Plank on hands
1 minute - Side Plank on Right
1 minute - Side Plank on Left

Machine-Assisted Standing Calf Press

25x - Focus with toes facing inward - 100 lbs
25x - Focus with toes facing outward - 100 lbs
25x -  Focus with toes facing forward/straight - 100lbs

Remember, adapt this to your own personal strengths, fitness level and needs. Make sure that you vary the routine as well at least every 4-5 times you do it to keep your body guessing.

Tiffany & Whitney (and the Boys too!)

Looking for the other workouts in the series? 
Bis and Chest 
Tris and Back 

Also try Whitney's "Combat Abs" routine.


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