15-min fitness training program week 4 day 1: more compound exercises with 3 kg weights
Hi!
Today's program rocks. It does not look like much on paper, but at least I felt like I had really worked out afterwards.
For today's program you are going to need some extra equipment. I always have ankle and wrist weights, a towel, a yoga mat and extra weights 2 x 3 kg (yesss!! upgraded from 2 kg weights!!).
Today you also need 2 chairs and a broomstick or rake or whatever stick that will hold your weight.
Suggestions for music:
Kool & The Gang 13 min live!Yeah man!!!
Duran Duran The Reflex
Frankie goes to Hollywood-Relax
Thirty repetitions of each of these:
1. Inverted row. Place the two chairs with backs to each other over your yoga mat. Place the broomstick over both seats. Lie under them, The broomstick should be at shoulder height. Take the broomstick in your hands, make a plank out of your body and lift your whole body up by the arms as high as you can. Count 5 seconds. Hold your body rigid, so you are not only lifting your upper body but your whole body.
3. Hunter's sit with an overhead press. Find a convenient wall to lean against. Squat down until your legs are at a 90 degrees angle. While holding on to this squat do 30 overhead presses with the extra weights. ( I can hold the hunter's sit for 2 minutes, but not combined with arm exercises. I have to rest after 15 presses.Don't feel bad if you have to stop and rest after 10. We'll build it up :))
Today's program rocks. It does not look like much on paper, but at least I felt like I had really worked out afterwards.
For today's program you are going to need some extra equipment. I always have ankle and wrist weights, a towel, a yoga mat and extra weights 2 x 3 kg (yesss!! upgraded from 2 kg weights!!).
Today you also need 2 chairs and a broomstick or rake or whatever stick that will hold your weight.
Suggestions for music:
Kool & The Gang 13 min live!Yeah man!!!
Duran Duran The Reflex
Frankie goes to Hollywood-Relax
Thirty repetitions of each of these:
1. Inverted row. Place the two chairs with backs to each other over your yoga mat. Place the broomstick over both seats. Lie under them, The broomstick should be at shoulder height. Take the broomstick in your hands, make a plank out of your body and lift your whole body up by the arms as high as you can. Count 5 seconds. Hold your body rigid, so you are not only lifting your upper body but your whole body.
2. Torso twist with legs up. Put your feet (only your feet, not your entire lower leg!) on a chair or sofa while lying down on your back. Take the extra weights in your hands. Lift your upper body and twist your torso to the left. Lie down again slowly resisting the weight. Come up again and twist your torso to the right.
tripleclicks.com
4. One-legged squat with a bicep curl. Stick out one leg in front of you so all the weight rests on one leg, then bend your knee on the weight-bearing leg and go down. At the same time bring up the extra weights to chest height.
5. Last one! One-legged squat with one leg up AND with a lateral lift. Stand with your back to a chair or sofa, put up one foot on it. Now squat with the other leg while doing a side lift with the extra weights to your side. This looks real easy, but after having done a few you'll notice how your heart rate goes up. Do 15 on each side. This targets your arm and shoulder muscles and your quadriceps but because you need lots of other muscles to hold your balance it is a real intensive exercise.
Okay! Done! Time for stretching. I have 2 posts about stretching on this blog if you don't know what to do.
Suggested stretching music: Seal's Kiss from a rose
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