muscle-building monday

Today we're doing what I refer to as Jumping Lunges, and if you know how to do a lunge, then a jumping lunge won't be too hard to explain. (If you're unfamiliar with lunges, click here to read a how-to on lunges.)

Try this exercise 3 times/week, completing 3 sets of 12 reps (6 per leg), resting 90 seconds between sets.

Jumping Lunges

Start with arms at your side. You can have your hands on your hips for balance to begin. Step forward with your right foot into a lunge position. Lunge down, bringing your left knee almost to the ground and making sure your right knee does not go past your right toes. (Your right shin should be parallel to a wall.) One way to make sure you are lowering yourself correctly is to watch yourself in a mirror; your spine/torso should be moving straight down with absolutely no side-to-side movement.

When you've lowered yourself to the down position, jump up by pushing through your right heel and left toes, switch positions with your legs, and land softly on your feet. Now your left foot should be in front of you and your right leg should be behind you, again in a lunge stance.

When you do your "soft landing" after you jump, do not stop moving. Immediately (but with control) lunge down, and then jump again, switching the position of your left and right legs. Control your landing so your feet land softly and your movement to the down position of the lunge is also controlled and smooth.

One main purpose of this exercise is to use your core (abdominal and back) muscles to control your movement so you're not falling to either side but you are still maintaining a fluid motion while lunging, jumping, landing, lunging, jumping, landing.

Muscle Building Monday

May I introduce my new FAVORITE lift: the shoulder press squat. There's probably a fancier name for it, but this is how I referred to it in the beginning so I would remember how to do it. :) I love it. I think I love it because I really have to concentrate to not fall over, and the more I concentrate on a lift, the more "enjoyment" I get from it. (Stop laughing at me. I'm being serious here.)

Shoulder Press Squat
works your shoulders, glutes, thighs, and calves.

Grab a weight bar or a dumbbell in each hand and get in position to do a shoulder press by bending your elbows to lower your hands to shoulder level, palms facing out. Squat down and inhale - you're ready to begin. As you exhale, push through your heels to come up from the squat until you're on your tip-toes while doing the shoulder press at the same time (push the weights in your hands straight up to the ceiling). You'll know you're timing it right when your arms almost fully extended (never completely extended) at the exact time you're on your toes. Slowly return to beginning position.

2 sets, 10-12 reps.

Exercising on a Budget

Years ago, I didn't have access to a gym or my own exercise equipment and I was bound and determined to figure out a way for me to still be able to lift even though I didn't have the budget to go make any purchases right away. Since then I've come across some friends and clients who were in that same position, and I could relate to their feelings of frustration! I shared those exercise failures and triumphs I had experienced and showed them some moves to try at home.

That time seems so long ago...like, almost 10 years ago. (Does anybody know an exercise to make time slow down???)

I've modified a few of those exercises over the years, figuring out what works and what doesn't. You can use inexpensive items commonly found around the house to help strengthen your muscles and get your heart rate up, but I posted my favorite one below, along with some exercises. Use these exercises separately or as part of a full body program.

YOUR EQUIPMENT:
Gallon of water. You know, the kind that have a handle on them and look like a plastic milk jug. Fill them with water or sand and weigh them to get an accurate measurement. Wa-la: homemade dumbbells.

YOUR EXCERCISES:
walking lunges, holding H2O gallons in each hand
calf raises on stairs holding H2O gallon(s)
chest flies, bench press (use H2O gallons while lying on a bench, a bunch of pillows under your back, or the floor)
bicep curls, triceps extensions, shoulder press; all using H2O gallons
planks
pushups

CARDIO:
mountain climbers
jumping jacks
burpees

Just a few ideas to get you started. A few.

Do you have any modified equipment you've put together? As great (and cheap) as modified equipment can be, remember there are sometimes issues with safety. Not just any box can be used as a step box; those need to be big and sturdy enough to distribute the weight that's being placed upon it. If it's not sturdy enough, and you happen to step on the wrong part of the box, you'll fall. I've done it, and it's not pretty. So be careful when you attempt to make a piece of exercise equipment, but never give up. Something is bound to work!

Muscle-building Monday

This week we're going to rock it Tamilee Webb style by creating our own buns of steel. I have no idea what the "real name" of this exercise is, but I know it tightens your glutes and is a sure winner for some burn!

One Legged Pelvic Lifts

Lie on your back, knees bent, arms at your sides, feet flat on the floor. While keeping your right knee bent, lift your right foot into the air. Now you're ready! Push through your left heel to lift your glutes (and the small of your back) off the floor. Keep your upper body very still. Complete your set and switch legs.

Start with 2 sets of 10 reps for each leg, alternating legs. If this is too difficult, do the same number of sets and reps but with both heels on the ground, remembering to push through your heels to lift your glutes, not your toes.

Muscle-building Monday

Okay, I'll admit it -- I've been obsessed with push-ups lately. Ever since I started the push-up challenge over at hundredpushups.com, it's all I think about! I've got 2 weeks left to complete my 6 week journey, and I've already tripled my initial testing amount of push-ups. In light of that, here's your Muscle-building Monday idea!

Try this exercise 3 times a week, 4 sets of 6-8 reps, alternating sides.

One Foot Push-ups:

For this variation of the push-up you'll need to be in a formal push-up position; legs straight with toes on the floor (not on bent knees), stomach and chest on the floor, hands under your shoulders. As you push yourself up, keep your right foot in line with your glutes (rump) and shoulders. At the top of the move, your arms will be straight, your left foot (toes) will be on the floor, and your right leg, glutes, and shoulders will all be in a straight line parallel to the floor. Lower down to complete the rep (don't let your right foot touch the floor at all). Finish this set, then switch to complete a set with your right foot on the floor.

Keeping your leg in the air will help you concentrate on your form and help you move slower to really strengthen your chest muscles. For an added burn, squeeze your glutes together during your push-ups. OOOOOOOWEEEEEE!!!! Love that burn! Build your muscle and live well!

Have a great week guys!

Muscle-building Monday

Try this exercise 3 times/week, starting with 8 reps each leg building up to 12, 2-3 sets.

Combo lunges (glutes, quads):

This exercise combines a front lunge, side lunge, and back lunge. First, stand with feet together, hands on hips, left foot prepared to travel. Step forward and lunge with your left foot, keeping your right knee just above the floor and left knee in line with your left ankle. Push through your left heel and return to starting position. Take a step sideways and lunge with your left foot, keeping your left knee in line with your left ankle. Push through your left heel and return to starting position. Take a step backward with your left foot and lunge, keeping your left knee just above the floor and right knee in line with your right ankle. Push through your right heel to come up and return to starting position. Repeat and complete your reps for your left leg, and then complete the same number of reps for your right leg.

To add resistance, hold dumbbells in each hand and add a shoulder press by pressing up while you lower your body into the lunge. Lower your shoulder press to starting position while returning your feet to the lunge starting position.

Muscle-building Monday

Try it three times this week:

Side Squats:

To perform this exercise, stand with your feet together, slight bend in the knees, arms relaxed at your sides. Keep your left foot stationary as you take a side-step with your right foot, so your feet are a little more than shoulder-width apart. Squat down, remembering to not go lower than a 90 degree angle in your knees while keeping your knees over your ankles (in other words, stick your rump out).

Push through your heels to return to your beginning position (feet together). Repeat for your left side, keeping your right foot stationary, and return to beginning position. You just did 2 reps of side squats. Complete 3 sets of 12 reps, resting 1.5 to 2 minutes between sets. If you really want a challenge, hold medium-heavy dumbbells in your hands while performing side squats.

3...2...1...lift-off

There's a really funny skit from SNL (a while ago) about "Mom Jeans." I find it funny for two reasons; 1, seriously, why would anyone knowingly wear those? And 2, you never have to have that posterior. While genetics always play a role in how your body looks, the size of your frame, etc, you can lift your rump a little if you so choose. It'll take some hard work though.

Squats: to me these are absolutely key for a good "lift." Whether it's wall squats, plie squats, walking side squats, or your everyday stationary squat, you'll work your leg and glute muscles; especially that area right under your bum and at the top of the back of your leg (hamstring). Make your squats more difficult by holding heavy dumbbells in each hand, or slow down your count of going up and down (2 seconds down, 2 seconds up or 1 second down, 3 seconds up). Please remember to only go as low as your knees allow -- a 90 degree angle. When coming back up, push through the heels of your feet, not the balls of your feet. It'll burn and give you a "lift"!!!

Full-body weight lifting program

If your exercise plan includes lifting weights three times a week, here's a great workout that's effective on your time and your muscles (don't forget it's 2 seconds up and 2 seconds down):

Push-ups (works chest)
Do as many push-ups as you can, positioned either on your toes or on your knees.

Squats and Rows (works glutes and upper back)
Stand with feet hip-width apart, heavy weights in each hand, palms facing behind you. As you squat down (keep your knees over your ankles and don't go deeper than 90 degrees), bring your fists to your armpits while squeezing your shoulder blades around your spine. Pretend you're trying to get your shoulder blades to touch each other. Release the weights to your side as you stand straight. (3 sets of 10 reps)

Lunges and Curls (works hamstrings, quads, and biceps)
Stand with feet together, heavy weights in each hand. Lunge forward with your right foot (keep your knee over your ankle and at a 90 degree angle). Your left knee should be just above the floor. When lunging down, curl your biceps by bringing your weights to your shoulders. Release your bicep curl as you bring your right foot back to your left foot. Now, step with your right foot backwards and do a backwards lunge as you complete another bicep curl. Return to starting position. 1 rep will include both a front and backwards lunge. (3 sets of 5 reps for each leg)

Plies and Extensions (works glutes, calves, and triceps)
Stand in a very wide stance plie position, toes pointed out, with a little squat. Your elbows are bent and next to your ears, medium weights in your hands, palms facing each other. Extend your weights above your head as you stand on your tiptoes. Return to starting position. (3 sets of 12 reps)

Push-ups (works chest)
Finish this workout with what you started. Take the number of push-ups you did the first time and add at least 3; complete that many push-ups, and then you're done for the day!

Plank Series (abs, glutes)

I recommend completing these exercises as follows: Forearm Plank (1 hold), Half Forearm Plank;Single leg abduction on the right leg, Forearm Plank; Single knee lift on the right leg, Side Forearm Plank Abduction on the right leg, Forearm Plank (1 hold), Half Forearm Plank; Single leg abduction on the left leg, Forearm Plank; Single knee lift on the left leg, Side Forearm Plank Abduction for the left leg.

**Repeat to complete the suggested number of sets as recommended in each plank description.

Forearm Plank

Lay down facing floor, resting on forearms and balls of feet with knees on floor, clasp palms together, keeping elbows in line with your shoulders. Straighten your knees so that your back and neck are parallel to the floor. Contract your ab muscles and hold still.

Hold for 30 seconds, rest by returning knees to floor for 30 seconds. Repeat to complete 6 holds of 30 seconds each. Complete this exercise 4 days a week.

Forearm Plank; Single leg abduction

Lay down facing floor, resting on forearms and balls of feet, clasp palms together and straighten legs (you're in a Forearm Plank position). Flex your right foot and lift it 12 inches off the floor. Slowly move it out to a 45 degree angle, and slowly return. Keep your shoulders down and relaxed and try to keep your hips stationary.

3 sets of 12 reps per leg
4 days/week

Forearm Plank; Single knee lift

Lay down facing floor, resting on forearms and balls of feet, clasp palms together and straighten legs (you're in a Forearm Plank position). Bend right knee so it touches the floor. Flex foot so the arch is facing ceiling. Slowly press foot upward until knee is hip-height; slowly return knee to just above floor. Keep your shoulders and hips stationary.

3 sets of 12 reps per leg
4 days/week

Side Forearm Plank Abduction

Lay on on the floor with your left forearm, left knee, and the inside of your right foot to support you. Your left knee is bent, your right leg is straight. Slowly lift your right leg to a point of slight discomfort; slowly lower to just above the floor. Contract your ab muscles as you lift your leg. Keep all but your lifting leg stationary.

3 sets of 12 reps per leg
4 days/week