Monday, June 30, 2014

Get Back In The Game Plan

1301-program-a-4.jpgKAGAN MCLEOd
Your Fittest Year: Workout A

To do this quick workout, complete three sets of superset one (moves A1 and A2), resting 60 seconds between sets. (Select your fitness level below for rest periods between moves.) Repeat this pattern with B1 and B2; finish with three sets of move C, resting 60 seconds between sets.
MOVE 1A1. Goblet Squat
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KAGAN MCLEOD
Stand with your feet slightly more than hip-width apart. Grab a dumbbell and hold it vertically in front of your chest with both hands elbows pointing down. Lower into a deep squat, then push back up to start. That's one rep Do 10 to 12.
MOVE 2A2. Pushup
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KAGAN MCLEOD
Get into a pushup position with hands shoulder-width apart, arms straight. Bend your elbows keeping them close to your sides, to lower your body toward the floor Push back up to start, keeping your back flat. That's one rep. Do as many reps as you can with proper form.
MOVE 3B1. Elevated Hip Thrust
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KAGAN MCLEOD
Sit in front of a bench, knees bent and feet flat on the floor; lean your upper back against the edge of the bench. Raise your hips to form a straight line from your knees to shoulders, with your upper back resting on the bench; pause, then return to start. That's one rep Do 10 to 12.
MOVE 4B2. Inverted Row
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KAGAN MCLEOD
Get underneath a bar in a squat rack (the higher it is, the easier the exercise will be); place your hands more than shoulder-width apart and extend your feet in front of you. Keeping your body flat, pull your chest to the bar. Slowly lower until your arms are straight. That's one rep. Do 10 to 12.
MOVE 5C. Plank
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KAGAN MCLEOD
Place your forearms on the floor, elbows bent and under your shoulders, then extend your legs and brace your core Your body should form a straight line from head to heels. Hold for the prescribed time.
Time Check The end goal of all three groups is the same: to hold a plank with proper form for 60 seconds. Work up to it by breaking the single rep into smaller sections. First try doing six reps of 10 seconds. If you can do that, progress to three reps of 20 seconds, then two reps of 30.
This post was adapted from http://www.womenshealthmag.com

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