Disclaimer: I'm not a personal trainer or certified fitness guru. This is what I do at the gym, and if you try it, you're doing so at your own risk. Exercise safely!
Polish Power Strength Workout
Polish Power Strength Workout
(so-named in honor of my Summer 2011 Polish language study)
I cobbled this workout together from exercises I've been doing designed by fitsugar.com (they're linked), as well as moves I particularly liked from classes I've taken recently. You may notice that it is a little tricep and ab-heavy, and that it doesn't include much back, shoulder, or calf work- that's because I'm targeting certain areas with more attention, whereas muscle groups like my calves get plenty of attention every day as I walk around campus! Also, this is a workout that doesn't use machines... I'm not a huge fan in general and I much prefer workouts I could repeat in the comfort of my room if the need arose.
Materials:
A pair of light and heavy weights (I use 5 and 10 lbs)
Stability Ball
Bench
Mat
Directions:
Repeat each group twice, resting one minute in between.
- Warm Up: 10 minutes of light cardio on the elliptical, resistance 5-7. Some easy jogging also does the trick.
- Legs
- Narrow Squat with Overhead Press- I love this move because it works inner thighs and hamstrings without the use of any accessories! 15 reps=1 set.
- Backward Lunge with Bicep Curls- do a basic lunge, making sure your knee doesn't come in front of your toe, and curl arms up as you lower your body. Pin your elbows to your sides to be most effective! 10 reps on each leg=1 set.
- Wide squat- with your feet in a wide plie stance, keep your chest up and butt out as you squat. Add arm raises to double it up and target the shoulders! 15 reps=1 set.
- Side squat- Start with feet together, stepping out into a shoulder-width squat. Targets outer thighs and glutes! Hold a 10 lb weight for added burn. 10 reps=1 set.
- Arms and Chest
- Tricep Dips- Get to the nearest bench, set your legs out (I usually cross my feet), support yourself with your arms, and slowly lower your bottom down to the floor, keeping your back straight, until your arms are at 90 degree angles. 10 reps=1 set.
- Tricep Extension- The classic tricep toning move. Grab a weight (I use 10 lbs) with both hands and extend your arms above your head. Lower the weight down behind you, bending your arms and keeping your elbows in place. 10 reps=1 set.
- Tricep kickback- Take a split stance with one foot behind the other, and bend your knees slightly. Place arm on front knee to support yourself. Draw back your other arm (with weight) until your elbow is above your back. This is your "home" position- do not allow your elbow to move! Straighten your arm and come back to home. 10 reps=1 set.
- Bench press- I assume this doesn't need much explanation, but here's a tip- always keep your knuckles facing the ceiling to ensure good form!
- Back and Core (at least 120 reps toward the 3000 in 35 goal!)
- Superman Raises- Lay face down on your mat, arms and legs extended. Keeping your toes pinned to the floor, slowly raise and lower your chest. (15 reps=1 set)
- Crunches on Stability Ball- Roll the ball out to under your lower back for best effect. If you put your hands behind your head, don't pull on your neck! I usually cross my arms on my chest or keep my arms straight myself, which helps me concentrate on engaging my core. 20=1 set.
- Pilates 100- My favorite gut-buster. Keep your feet as low to the floor ar possible for maximum burn. 100 pumps=1 set.
- Bicycle Crunches- Target those obliques! 20 reps=1 set.
- Reverse Crunch- Lift your hips up off the floor and push your feet toward the ceiling using only your core! Make sure to lower down with your core as well, not just using gravity. 20 reps=1 set.
