Fall is here and, along with it, the evening temperatures are dipping down below zero.
It’s time for us all to take our workouts back indoors.
In August, I tried to make your new gym experience a little easier with a dictionary of gym terms. Today, I am going to give you an example of a basic full-body workout program that you can complete every second day.
As always, be sure to only perform these exercises once you have received the go-ahead from your doctor and if you experience any pain or discomfort or have any limitations please consult a professional.
Be sure to select a light weight when first performing the exercise and be sure you use the points to maintain proper form.
Perform 12 to 15 repetitions of the following exercises in the order provided:
Seated Chest Machine:
- Works chest, front of shoulders and tricep.
- Abs pulled in. Full back pressed against the seat.
- Relax neck.
- Keep elbows high.
- Press bar forward to extension without locking elbows, return to start position at 90-degree in elbow.
Seated Row Machine:
- Works back, back or shoulders and biceps.
- Abs pulled in, sit tall shoulders over hips. Upper abdomen pressed against front pad.
- Relax neck.
- Keep elbows high, but below shoulder height.
- Pull bars in to your sides and squeeze your shoulder blades together. Return to full extension in arms without allowing your shoulders to roll forward. Maintain tall posture.
Lateral Raise:
- Works shoulders.
- Stand tall, shoulders over hips, chest tall to ceiling, abs pulled in, knees soft.
- No swinging in the body. Only movement from the shoulders.
- Keep elbows extended, but not locked. Palms face floor.
- Lift dumbbells up to your sides to shoulder height. Return to starting position.
Bicep Dumbbell Curl:
- Works bicep muscle (front of the arm between elbow and shoulder).
- Stand tall, shoulders over hips, chest tall to ceiling, abs pulled in, knees soft.
- No swinging in the body. Only movement from the elbows.
- Keep elbows back, do not allow them to come forward.
- Palms face ceiling through entire movement. Curl dumbbells towards shoulders and back down to extended, but not locked position.
Tricep Kickbacks:
- Works tricep muscle, back of arm between elbow and shoulder.
- One hand and one knee kneeling on bench. Abs pulled in and back flat.
- Working one arm at a time, tuck elbow into your side at 90 degrees.
- Kick dumbbell straight back to extension, return to starting position, but do not allow your elbow to swing up or down.
Box Squats:
- Works upper leg (hamstring and quadraceps and glutes).
- Stand one foot in front of a bench two to three feet off floor. Stand tall, shoulders over hips, chest tall to ceiling, abs pulled in.
- Sit your bum back to the bench and touch (do not sit) both bum cheeks to the bench.
- Be sure to keep your knees behind your toes and push your hips back toward the bench.
- Bend from your knees and your hips, not from your back. Maintain tall posture.
- Stand all the way up, push your hip through and squeeze your glutes together at the top.
If you still feel good, repeat this circuit two or three times … and have fun.
Be sure to take some time to stretch after your workout. Eat well and include cardio activity in your program. Work hard and sweat.
E-mail me if you have any questions and, remember, I’m listening.
